Lifestyle change

[CasperDad]

Hey gents new to all of this. I’m a father of 3 children and still with my lovely wife. For years and years I’ve wanted to change my life, and now is the time. I just have to convince my wife to do the same with me!

I’m 57 and overweight. I’m 110kg and about 5 foot 11 inches. I’ve been doing some physiotherapy on my leg, as you can see one of them is longer than the other which causes knee issues.

So far I have lost 3.5kg. I saw all this Huss fuss about peptides and wanted to try something that would make my diet easier. So for the past week I have been using retatrutide 10mg.

Felt really strange poking myself for the first time haha….

My plan:
Retatrutide two injections per week of 1.5mg each injection
Be active throughout the day
Plenty of steps from walking
Gym membership for cardio. I’ll signup tomorrow when they open.
I can do upper body weight training and keep my physiotherapy sessions for my legs.

So many peptides and stuff everywhere and for everything it seems. Would love to learn more about it. I’m doing this in hopes that the community here can help me please.

Here are the pictures my wife took:

Please message me if you think you can help me everyone. I’ll be checking here a lot and trying my best to lose the weight

Thanks everyone

 

[Oths]

You're in great hands with this community brother. I like everything you said. Try to stay as active as possible and dont be scared to still eat. High volume foods and plenty of water. If you can do cardio then that would be a game changer. I'd recommend the elliptical as it uses your entire body. I hope thats okay with your leg.

Hopefully these fellow bros can help:
@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @bss @Koba @rizzlekdizzle @Ohdamn

 

[Oths]

Also we have another community called EF. Heres the link: https://www.elitefitness.com/forum/forums/aussie-approved-vendors.137/

More and more people can help you over there too.

 

[Grumpy]

@CasperDad well done for taking the first steps to better yourself i think you are on the right track staring with retatrutide
You are correct there are so many peptides but if I were you id stick to reta first dont start adding many different peptides
We are all here to help happy for you to flick me a message if you have any questions

 

[CasperDad]

Thank you Oths and Grumpy. Definitely can be easy to be overwhelmed with everything

And yes starting with retatrutide do you like the 1.5mg dosage? I feel it really well, no nausea or headache

 

[Dreamer]

Have you checked your hormone levels via blood test? at 57, even TRT with Reta can be absolutely life changing.

 

[Grumpy]

Thank you Oths and Grumpy. Definitely can be easy to be overwhelmed with everything

And yes starting with retatrutide do you like the 1.5mg dosage? I feel it really well, no nausea or headache

Yes 1.5mg is a good starting dose you can work your way up as you move along when you feel the hunger returning you can increase your dose to 2mg and so on up to around 4mg
@Dreamer also makes a good point regarding trt get some bloods done and check your levels

 

[Doctakay]

Greetings @CasperDad and welcome to the community my dude.
Congratulations on taking those first steps toward your new lifestyle brother.
You're deffo on the right track with keeping active and doing that upper body resistence training. Reta is a fantastic GLP (probs wouldn't dose it that high or frequently to start off with, lets dip the toe in the water and maybe start at 1mg-1.5mg a week first and assess moving forward)
I also had great results with tirz with diet and training.
I was a big fella too and chopped down from 138 to 86 then built back up to 93.
One step at a time with peps, lets get you started, get you eating well and get you dialled in brother.
Its a marathon not a race, but before you know it you'll be seeing and feeling the changes and you'll never look back.

Again, welcome, and much respect for making a change in the pursuit of self improvement.

 

[CasperDad]

Greetings @CasperDad and welcome to the community my dude.
Congratulations on taking those first steps toward your new lifestyle brother.
You're deffo on the right track with keeping active and doing that upper body resistence training. Reta is a fantastic GLP (probs wouldn't dose it that high or frequently to start off with, lets dip the toe in the water and maybe start at 1mg-1.5mg a week first and assess moving forward)
I also had great results with tirz with diet and training.
I was a big fella too and chopped down from 138 to 86 then built back up to 93.
One step at a time with peps, lets get you started, get you eating well and get you dialled in brother.
Its a marathon not a race, but before you know it you'll be seeing and feeling the changes and you'll never look back.

Again, welcome, and much respect for making a change in the pursuit of self improvement.

Okay I’ve taken one dose and so far this is pretty strong. I won’t take another until I feel it wears off…

I took this picture hope this helps, not sure if we did other tests. Just had cholesterol issues in the past.

 

[CasperDad]

Have you checked your hormone levels via blood test? at 57, even TRT with Reta can be absolutely life changing.

Had to type what that is up dreamer haha

Would that be beneficial? Do I go to the doctors for that?

 

[Dreamer]

Had to type what that is up dreamer haha

Would that be beneficial? Do I go to the doctors for that?

You can, or you can get your bloods at imedical.com - order a bb2 test and post the results here with your information blurred and we can guide you, but I would think it would make some serious changes to your quality of life

 

[CasperDad]

You can, or you can get your bloods at imedical.com - order a bb2 test and post the results here with your information blurred and we can guide you, but I would think it would make some serious changes to your quality of life

I’ll give him a ring tomorrow and check

 

[theJimJim]

You can definitely achieve this goal mate. It will take time and consistency but you can do it! Its not about getting everything right all at once it working to slowly make everything come together and just move in the right direction.
Remember you didnt put all the weight on in a couple of weeks. So it will take some time taking it off.
You can do it!

 

[Kopite67]

Hey gents new to all of this. I’m a father of 3 children and still with my lovely wife. For years and years I’ve wanted to change my life, and now is the time. I just have to convince my wife to do the same with me!

I’m 57 and overweight. I’m 110kg and about 5 foot 11 inches. I’ve been doing some physiotherapy on my leg, as you can see one of them is longer than the other which causes knee issues.

So far I have lost 3.5kg. I saw all this Huss fuss about peptides and wanted to try something that would make my diet easier. So for the past week I have been using retatrutide 10mg.

Felt really strange poking myself for the first time haha….

My plan:
Retatrutide two injections per week of 1.5mg each injection
Be active throughout the day
Plenty of steps from walking
Gym membership for cardio. I’ll signup tomorrow when they open.
I can do upper body weight training and keep my physiotherapy sessions for my legs.

So many peptides and stuff everywhere and for everything it seems. Would love to learn more about it. I’m doing this in hopes that the community here can help me please.

Here are the pictures my wife took:
View attachment 258181View attachment 258182

Please message me if you think you can help me everyone. I’ll be checking here a lot and trying my best to lose the weight

Thanks everyone

Welcome to Evo brother. You are absolutely in the right place and we look forward to helping you make the changes you want. @LevButlerov and @HarleyGuy will send you some info on how to start a log with Evo so we can help.
Please look at getting a blood test as @Dreamer suggested as this will make sure any advice we impart is done with this knowledge included. I look forward to following your journey and helping you in attaining your goals. And just so you know age is just a number brother, I am 58.

 

[CasperDad]

You can definitely achieve this goal mate. It will take time and consistency but you can do it! Its not about getting everything right all at once it working to slowly make everything come together and just move in the right direction.
Remember you didnt put all the weight on in a couple of weeks. So it will take some time taking it off.
You can do it!

Yes I tell myself this all the time thanks mate

Great advice so far thanks everyone

 

[CasperDad]

Dreamer my comment to you needs mod approval but I said I would give my doc a call and ask about hormone panel thanks mate

 

[Scuffer]

Great to see you on here bro.
- Calorie deficit
- start with 10-15 mins elliptical post weight lifting
- aim for 6000+ steps (10,000) if possible per day
- I can send you a training program if needed focusing on upper body
- plenty of water, high volume food and activity

You just want to progressively go longer on the cardio overtime, so start slow and increase the time by 5mins every week or so each session

Here if you ever need me, but you’ve got the whole community around you brother. You got this

 

[rizzlekdizzle]

Brother welcome to the community and good job taking the first steps. Reta is def gonna help and more importantly getting your diet right will also help. Often you don’t have to eat less - but eat right.

FYI your GP prob won’t care about your test levels - not many do (and they can’t prescribe it in Australia anyway) so most of us do the test privately and source our own TRT. Otherwise look up a TRT clinic first to go that way - usually a Telehealth appt.

Get a log going as well brother - great way to stay accountable

 

[LH5515]

Hey gents new to all of this. I’m a father of 3 children and still with my lovely wife. For years and years I’ve wanted to change my life, and now is the time. I just have to convince my wife to do the same with me!

I’m 57 and overweight. I’m 110kg and about 5 foot 11 inches. I’ve been doing some physiotherapy on my leg, as you can see one of them is longer than the other which causes knee issues.

So far I have lost 3.5kg. I saw all this Huss fuss about peptides and wanted to try something that would make my diet easier. So for the past week I have been using retatrutide 10mg.

Felt really strange poking myself for the first time haha….

My plan:
Retatrutide two injections per week of 1.5mg each injection
Be active throughout the day
Plenty of steps from walking
Gym membership for cardio. I’ll signup tomorrow when they open.
I can do upper body weight training and keep my physiotherapy sessions for my legs.

So many peptides and stuff everywhere and for everything it seems. Would love to learn more about it. I’m doing this in hopes that the community here can help me please.

Here are the pictures my wife took:
View attachment 258181View attachment 258182

Please message me if you think you can help me everyone. I’ll be checking here a lot and trying my best to lose the weight

Thanks everyone

Welcome to evo brother! I’m very excited for you and your journey. As the other lads have already mentioned - you’ve already taken the most important step in putting yourself out there and committing to a new healthy lifestyle. Hats off to you

Plenty of experience and support here. You’ve come to a great place!

 

[Doctakay]

Okay I’ve taken one dose and so far this is pretty strong. I won’t take another until I feel it wears off…

I took this picture hope this helps, not sure if we did other tests. Just had cholesterol issues in the past.

Good work my brother. See how you go, and you might feel ok with 7-8day pinning cycle.
As the other good brothers have said, eating right is going to be the key here, and it will be the crux of getting that cholesterol to a better place, and the key aspect of your weightloss and muscle retention.
Go to the appstore and download myfitnesspal, tracking your food will give you an idea of what calories you are taking in and the macros that make it up.
"Calories effect your weight, macronutrients help determine your shape" is a nice simple way to think about food.
Then given that information , ie, what you're eating, we make the improvements.

Getting more information about our bodies gives us an idea on what we can work on to optimise our health.

iMedical offers complete complete bloodwork and hormone panel referrals for pathology. This will give you and the brothers and sisters an excellent initial reference point to go off and measure against moving forward.

This will make a great foundation for your log.

The tools I use for continual measurement and tracking are BloodGlucose tester, BP Monitor, a set of kitchen scales, bathroom scales, and Myfitnesspal.

 

[CasperDad]

Welcome to evo brother! I’m very excited for you and your journey. As the other lads have already mentioned - you’ve already taken the most important step in putting yourself out there and committing to a new healthy lifestyle. Hats off to you

Plenty of experience and support here. You’ve come to a great place!

Thank you brother it’s been overwhelming but really helpful

 

[CasperDad]

Good work my brother. See how you go, and you might feel ok with 7-8day pinning cycle.
As the other good brothers have said, eating right is going to be the key here, and it will be the crux of getting that cholesterol to a better place, and the key aspect of your weightloss and muscle retention.
Go to the appstore and download myfitnesspal, tracking your food will give you an idea of what calories you are taking in and the macros that make it up.
"Calories effect your weight, macronutrients help determine your shape" is a nice simple way to think about food.
Then given that information , ie, what you're eating, we make the improvements.

Getting more information about our bodies gives us an idea on what we can work on to optimise our health.

iMedical offers complete complete bloodwork and hormone panel referrals for pathology. This will give you and the brothers and sisters an excellent initial reference point to go off and measure against moving forward.

This will make a great foundation for your log.

The tools I use for continual measurement and tracking are BloodGlucose tester, BP Monitor, a set of kitchen scales, bathroom scales, and Myfitnesspal.

Downloading that app now.
I’ll make sure to get that test done, very important
Thank you for writing this up for me

 

[Doctakay]

Downloading that app now.
I’ll make sure to get that test done, very important
Thank you for writing this up for me

My brother, I'm always happy to help.
I know its a flood of information and of course that can be a little overwhelming but please dont see it as daunting, just know I'm very excited for you, and very much here for it.

I should add, your gp might be able to do a pathology referral for a complete blood count, hormone and metabolic panel on medicare if (like me) the private refs are a bit of a stretch.

Lean on the community, ease on into your new lifestyle, and be sure to DM me whenever you want my man.

 

[Trenhead3cc]

Welcome bro!!!

As the boys all said , and have given some great advice already.
Evo is a No judgment zone , we want everyone to become the best possible versions of themselves.

 

[stevesmi]

1. diet
2. diet
3. diet

this will be crucial. if you aren't food prepping then you stand no chance at success. that has the be the #1 thing you focus on

 

[CasperDad]

1. diet
2. diet
3. diet

this will be crucial. if you aren't food prepping then you stand no chance at success. that has the be the #1 thing you focus on

Food prepping tomorrow will be fun, got the wife helping me

 

[Kingofspades712]

Hit your protein every day. You want to come out of this with people saying damn you look good! Not damn are you sick? You can tell which people resistant train and eat their protein. And which ones are just starving themselves eating nothing but shit.

You are in the right place though man. Can’t wait to follow your log. Your life is about to change! Create those habits like @stevesmi mentioned. That way this is a lasting change and not just a short fix with a huge rebound when coming off

 

[stevesmi]

Food prepping tomorrow will be fun, got the wife helping me

make sure you post it

 

[CasperDad]

Hit your protein every day. You want to come out of this with people saying damn you look good! Not damn are you sick? You can tell which people resistant train and eat their protein. And which ones are just starving themselves eating nothing but shit.

You are in the right place though man. Can’t wait to follow your log. Your life is about to change! Create those habits like @stevesmi mentioned. That way this is a lasting change and not just a short fix with a huge rebound when coming off

I’ll shoot for 250g-300g per day

 

[Warthog61]

Food prepping tomorrow will be fun, got the wife helping me

My wife helps me, she cuts up the 10 lbs of grilled chicken for me and makes my 5 cups of rice. I wish she was a little harder on me but shes supportive for sure.

I need someone to slap my back before I squat

Teamwork makes the dream work

 

[LevButlerov]

Hey gents new to all of this. I’m a father of 3 children and still with my lovely wife. For years and years I’ve wanted to change my life, and now is the time. I just have to convince my wife to do the same with me!

I’m 57 and overweight. I’m 110kg and about 5 foot 11 inches. I’ve been doing some physiotherapy on my leg, as you can see one of them is longer than the other which causes knee issues.

So far I have lost 3.5kg. I saw all this Huss fuss about peptides and wanted to try something that would make my diet easier. So for the past week I have been using retatrutide 10mg.

Felt really strange poking myself for the first time haha….

My plan:
Retatrutide two injections per week of 1.5mg each injection
Be active throughout the day
Plenty of steps from walking
Gym membership for cardio. I’ll signup tomorrow when they open.
I can do upper body weight training and keep my physiotherapy sessions for my legs.

So many peptides and stuff everywhere and for everything it seems. Would love to learn more about it. I’m doing this in hopes that the community here can help me please.

Here are the pictures my wife took:
View attachment 258181View attachment 258182

Please message me if you think you can help me everyone. I’ll be checking here a lot and trying my best to lose the weight

Thanks everyone

And yes starting with retatrutide do you like the 1.5mg dosage? I feel it really well, no nausea or headache

Okay I’ve taken one dose and so far this is pretty strong. I won’t take another until I feel it wears off…

I took this picture hope this helps, not sure if we did other tests. Just had cholesterol issues in the past.

welcome to the EVO family @CasperDad Good you shared and EVO family loves having you here!

You need to start a full log today, because the EVO family needs to see your food, weight trend, activity or health markers.
Also confirm exactly how much retatrutide you injected because 10mg as a starting dose would be way too much, then log ed bodyweight, meals, calories, protein carbs fats, steps, cardio, upper body training, physiotherapy, BP, BG, side effects and weekly pictures so we can help you lose the weight safely and properly. 15min of your time to change your life fully

HOW-TO LOG?

Why is a Log Journal important?

• Doing a log will actually help you way more than just dropping random updates. When you lay it all out week by week you start to see patterns in your body that you won’t catch otherwise.
• Other guys here run logs all the time and there’s no privacy issue, nobody is asking for your name or anything personal, it is just training, diet, and how the compound feels.
• The feedback you get is also way better because people can follow along and spot things you might miss. It also helps the next guy who is thinking about running the same compound so you are giving back while you learn.
• Even if you think you might not stick with it, just starting the log makes it easier to come back and add quick notes. That way you get more out of what you are running instead of keeping it all in your head.

To really guide you we need more info from you:

• Please share your diet, training, cardio, sleep, supplements etc log with us in a NEW thread, full log journal so our guidance is based on facts you provide.
• It will take 15-20 minutes max.
• We have 100s of years of experience between us, so you need to post a LOG Journal with your stats (weight,height,age, years training, cycle history) diet, training, cardio, supplement, sleep details. If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.
• Please post a Log Journal asap for us

Please click the anabolic forum
https://www.evolutionary.org/forums/forums/anabolic-steroids-and-peds.2/
top RIGHT, you see: +POST THREAD
click that

in Title: write your cycle name, like> My _____ Cycle Log
___ = the name of your log
example: My lifestyle training diet reta Log
in body: write your planned cycle or cycle you doing now, your diet, training and we will help you along on your cycle

here are examples of LOG Journals
https://www.evolutionary.org/forums/threads/first-testosterone-cycle-log.104133/
https://www.evolutionary.org/forums/threads/sustanon-trenomast-deca-dbol-cycle-journal.105881/
https://www.evolutionary.org/forums/threads/s-gentz-2025-26-growth-phase-log-with-psl.106514/
https://www.evolutionary.org/forums...var-bpc157-beligas-pharmaqo-cycle-log.104843/
https://www.evolutionary.org/forums...g-log-sponsored-by-purity-source-labs.103669/
https://www.evolutionary.org/forums...erone-cycle-and-beginner-training-log.106310/
https://www.evolutionary.org/forums/threads/average-trt-back-to-savage-cycle-journal.106252
https://www.evolutionary.org/forums...-testosterone-masteron-primobolan-deca.105348
https://www.evolutionary.org/forums...odybuilding-log-masters-55-competitor.102611/
https://www.evolutionary.org/forums...ron-npp-tren-anadrol-log-to-stage-2025.102590

P.S. are you listening to our podcast? if not, you should; this podcast is about steroids, sarms, peptides, and bodybuilding:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

 

[CasperDad]

Stats
57 years old
110kg
5 foot 11 inches
Retatrutide 1.5mg 2x per week

Goals:
I want to lose a healthy amount of weight by the end of the year. No end point but maybe 10-12kg? Something realistic. I want to be stronger aswell. I signed up to the gym today. I'll start slow and work my way up.

Speaking to some people about a workout routine. Start slow and add more sets and reps. Keep activity high. I'll post the official training program when i have it

2x Fish Oil
Vitamin c powder
Creatine
Vitamin D
Protein water
Magnesium

Potential Training

Push
Chest press 2x 12-15
Chest fly 2x 12-15
Shoulder press 2x 12-15
Lateral raise 2x 12-15
Tricep extension 2x 12-15
Tricep pushdown 2x 12-15

Pull
Lat pulldown 3x 12-15
Machine row 3x 12-15
Pullover machine 2x 12-15
Dumbell curl 4x 12-15

I will start off with 1 set of each because I havent been to the gym in 35 years.
10-15 mins of cardio to start off with after each weight lifting session (Elliptical)

Meals
Cup of oats, 200ml milk, coffee
Corepower meal
Salad with either chicken/Beef/fish
Rice with beef
For snacks I will have fruit (frozen shown and non frozen)

 

[Oths]

Great update and i like your plan. Start off slow so you arent ruined by DOMS. Don't throw all eggs in the basket at once is a great approach. Can't wait to follow your journey

 

[Kingofspades712]

Welcome man!

I’d definitely get your hormones checked / blood test.

You could be suffering from really Low testosterone. Looks like you’ve developed some estrogenic fat.

You might need to be on a TRT dose. Will help with retaining muscle through this cut

 

[Kopite67]

Stats
57 years old
110kg
5 foot 11 inches
Retatrutide 1.5mg 2x per week

Goals:
I want to lose a healthy amount of weight by the end of the year. No end point but maybe 10-12kg? Something realistic. I want to be stronger aswell. I signed up to the gym today. I'll start slow and work my way up.

Speaking to some people about a workout routine. Start slow and add more sets and reps. Keep activity high. I'll post the official training program when i have it

2x Fish Oil
Vitamin c powder
Creatine
Vitamin D
Protein water
Magnesium

Potential Training

Push
Chest press 2x 12-15
Chest fly 2x 12-15
Shoulder press 2x 12-15
Lateral raise 2x 12-15
Tricep extension 2x 12-15
Tricep pushdown 2x 12-15

Pull
Lat pulldown 3x 12-15
Machine row 3x 12-15
Pullover machine 2x 12-15
Dumbell curl 4x 12-15

I will start off with 1 set of each because I havent been to the gym in 35 years.
10-15 mins of cardio to start off with after each weight lifting session (Elliptical)

Meals
Cup of oats, 200ml milk, coffee
Corepower meal
Salad with either chicken/Beef/fish
Rice with beef
For snacks I will have fruit (frozen shown and non frozen)

Great start to your gym session brother. Starting slow is the very best way to do this. Try everything and see what you like doing. This is about enjoying the process and don't get too caught up in the sets/ reps thing yet. Movement and activity and getting into a routine is the most important thing at the moment. Structured traing will come in its own time. Really proud that you have taken this momentous step legend. The journey begins

 

[Doctakay]

Good Stuff my Bro. The majority of my meal prep is sourced through Aldi too. Plenty of healthy options and great prices for the portions.

Have we got a rough idea of your BMR and the estimated calories you'll consume on myfitnesspal yet?

Like the good brother @Kopite67 said, lets ease into training just focus on turning up and doing a bit first, feel out some movements and what weight in those movements feels good for you.

Stoked for you my Brother. Lets go!

 

[CasperDad]

I’ll probably be working along side someone that can help me with the diet! I want to take this very serious so I’ll update my calories when I know for sure. Love the support

 

[LH5515]

Stats
57 years old
110kg
5 foot 11 inches
Retatrutide 1.5mg 2x per week

Goals:
I want to lose a healthy amount of weight by the end of the year. No end point but maybe 10-12kg? Something realistic. I want to be stronger aswell. I signed up to the gym today. I'll start slow and work my way up.

Speaking to some people about a workout routine. Start slow and add more sets and reps. Keep activity high. I'll post the official training program when i have it

2x Fish Oil
Vitamin c powder
Creatine
Vitamin D
Protein water
Magnesium

Potential Training

Push
Chest press 2x 12-15
Chest fly 2x 12-15
Shoulder press 2x 12-15
Lateral raise 2x 12-15
Tricep extension 2x 12-15
Tricep pushdown 2x 12-15

Pull
Lat pulldown 3x 12-15
Machine row 3x 12-15
Pullover machine 2x 12-15
Dumbell curl 4x 12-15

I will start off with 1 set of each because I havent been to the gym in 35 years.
10-15 mins of cardio to start off with after each weight lifting session (Elliptical)

Meals
Cup of oats, 200ml milk, coffee
Corepower meal
Salad with either chicken/Beef/fish
Rice with beef
For snacks I will have fruit (frozen shown and non frozen)

Great start to the log brother. Will be following

Your approach is correct. Slow start. Progressively increase volume and load. Main thing right now is making nutrition

 

[LevButlerov]

Stats
57 years old
110kg
5 foot 11 inches
Retatrutide 1.5mg 2x per week

Goals:
I want to lose a healthy amount of weight by the end of the year. No end point but maybe 10-12kg? Something realistic. I want to be stronger aswell. I signed up to the gym today. I'll start slow and work my way up.

Speaking to some people about a workout routine. Start slow and add more sets and reps. Keep activity high. I'll post the official training program when i have it

2x Fish Oil
Vitamin c powder
Creatine
Vitamin D
Protein water
Magnesium

Potential Training

Push
Chest press 2x 12-15
Chest fly 2x 12-15
Shoulder press 2x 12-15
Lateral raise 2x 12-15
Tricep extension 2x 12-15
Tricep pushdown 2x 12-15

Pull
Lat pulldown 3x 12-15
Machine row 3x 12-15
Pullover machine 2x 12-15
Dumbell curl 4x 12-15

I will start off with 1 set of each because I havent been to the gym in 35 years.
10-15 mins of cardio to start off with after each weight lifting session (Elliptical)

Meals
Cup of oats, 200ml milk, coffee
Corepower meal
Salad with either chicken/Beef/fish
Rice with beef
For snacks I will have fruit (frozen shown and non frozen)

good start but please start a NEW thread for this see below @CasperDad
https://www.evolutionary.org/forums/threads/lifestyle-change.111964/post-2120041

welcome to the EVO family @CasperDad Good you shared and EVO family loves having you here!

You need to start a full log today, because the EVO family needs to see your food, weight trend, activity or health markers.
Also confirm exactly how much retatrutide you injected because 10mg as a starting dose would be way too much, then log ed bodyweight, meals, calories, protein carbs fats, steps, cardio, upper body training, physiotherapy, BP, BG, side effects and weekly pictures so we can help you lose the weight safely and properly. 15min of your time to change your life fully

HOW-TO LOG?

Why is a Log Journal important?

• Doing a log will actually help you way more than just dropping random updates. When you lay it all out week by week you start to see patterns in your body that you won’t catch otherwise.
• Other guys here run logs all the time and there’s no privacy issue, nobody is asking for your name or anything personal, it is just training, diet, and how the compound feels.
• The feedback you get is also way better because people can follow along and spot things you might miss. It also helps the next guy who is thinking about running the same compound so you are giving back while you learn.
• Even if you think you might not stick with it, just starting the log makes it easier to come back and add quick notes. That way you get more out of what you are running instead of keeping it all in your head.

To really guide you we need more info from you:

• Please share your diet, training, cardio, sleep, supplements etc log with us in a NEW thread, full log journal so our guidance is based on facts you provide.
• It will take 15-20 minutes max.
• We have 100s of years of experience between us, so you need to post a LOG Journal with your stats (weight,height,age, years training, cycle history) diet, training, cardio, supplement, sleep details. If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.
• Please post a Log Journal asap for us

Please click the anabolic forum
https://www.evolutionary.org/forums/forums/anabolic-steroids-and-peds.2/
top RIGHT, you see: +POST THREAD
click that

in Title: write your cycle name, like> My _____ Cycle Log
___ = the name of your log
example: My lifestyle training diet reta Log
in body: write your planned cycle or cycle you doing now, your diet, training and we will help you along on your cycle

here are examples of LOG Journals
https://www.evolutionary.org/forums/threads/first-testosterone-cycle-log.104133/
https://www.evolutionary.org/forums/threads/sustanon-trenomast-deca-dbol-cycle-journal.105881/
https://www.evolutionary.org/forums/threads/s-gentz-2025-26-growth-phase-log-with-psl.106514/
https://www.evolutionary.org/forums...var-bpc157-beligas-pharmaqo-cycle-log.104843/
https://www.evolutionary.org/forums...g-log-sponsored-by-purity-source-labs.103669/
https://www.evolutionary.org/forums...erone-cycle-and-beginner-training-log.106310/
https://www.evolutionary.org/forums/threads/average-trt-back-to-savage-cycle-journal.106252
https://www.evolutionary.org/forums...-testosterone-masteron-primobolan-deca.105348
https://www.evolutionary.org/forums...odybuilding-log-masters-55-competitor.102611/
https://www.evolutionary.org/forums...ron-npp-tren-anadrol-log-to-stage-2025.102590

P.S. are you listening to our podcast? if not, you should; this podcast is about steroids, sarms, peptides, and bodybuilding:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z