Cheers bro got a really good rhythm going for home. Now to just dial it in at work and find my groove with everything out there this week
banging out the food brother
Cheers bro!
Log update:
Sponsored by @ZenithHealth & @Prymal
Starting weight: 130kg
Last weeks weight: 112.9kg
Current Weight: 113.4kg
Target: 85–90kg
Food breakdown:
All meals weighed on scales or barcode scanned where possible into myfitnesspal
Breakfast - Protein shake
Lunch - 350g skinless grilled chicken & broccoli & gravy
Dinner - WPI Protein shake double serving
Calories - 1291cal
Protein - 211g
Carbs - 39g
Fats - 29g
Supp Stack:
Creatine - 10 to 14g daily
RGSX - All in one vital supplement support
Psyllium husk
Probiotic
Peptides:
Retatrutide - 3mg a week through @ZenithHealth
Tesamorelin - 2mg daily fasted through @Prymal
Sleep:
Total - 8h 33mins
Deep - 59mins
REM - 1hr 57mins
Light - 5h 37mins
Awake - 27mins
Training: Rest day (Cardio)
46 mins zone 2
Calories burned:
603cals
Recap:
Alright so bit of a transition phase as I get settled into a week out here at work, nightshift unfortunately.
Last two days after a pretty hectic leg day did some damage was pretty sore so had a rest day yesterday and today couldn’t bring myself to have another complete rest day so dragged myself to at least do some cardio (fasted)
Calories low but macros I was happy with.
Because I will be working all through tonight finish at 4:30am I am going to try fast until I wake up tomorrow around midday and head on into training fasted again & back to lifting weights & cardio.
I’ve brought out a measuring tape with me this week so I can track some progress hopefully on waist measurements.
So starting this week waist measurement is at 126cm.
Bit piss poor on the meal photos today but then again I didn’t really have much.
Weigh in was yesterday went from 112.9 > 113.4 but okay with the fact that will just be inflammation & water retention from starting Tesamorelin. I’ll just continue the course.
Macros breakdown, training cals burned and a couple meals attached below.
Sponsored by @ZenithHealth & @Prymal
Starting weight: 130kg
Last weeks weight: 112.9kg
Current Weight: 113.4kg
Target: 85–90kg
Food breakdown:
All meals weighed on scales or barcode scanned where possible into myfitnesspal
Breakfast - Protein shake
Lunch - 350g skinless grilled chicken & broccoli & gravy
Dinner - WPI Protein shake double serving
Calories - 1291cal
Protein - 211g
Carbs - 39g
Fats - 29g
Supp Stack:
Creatine - 10 to 14g daily
RGSX - All in one vital supplement support
Psyllium husk
Probiotic
Peptides:
Retatrutide - 3mg a week through @ZenithHealth
Tesamorelin - 2mg daily fasted through @Prymal
Sleep:
Total - 8h 33mins
Deep - 59mins
REM - 1hr 57mins
Light - 5h 37mins
Awake - 27mins
Training: Rest day (Cardio)
46 mins zone 2
Calories burned:
603cals
Recap:
Alright so bit of a transition phase as I get settled into a week out here at work, nightshift unfortunately.
Last two days after a pretty hectic leg day did some damage was pretty sore so had a rest day yesterday and today couldn’t bring myself to have another complete rest day so dragged myself to at least do some cardio (fasted)
Calories low but macros I was happy with.
Because I will be working all through tonight finish at 4:30am I am going to try fast until I wake up tomorrow around midday and head on into training fasted again & back to lifting weights & cardio.
I’ve brought out a measuring tape with me this week so I can track some progress hopefully on waist measurements.
So starting this week waist measurement is at 126cm.
Bit piss poor on the meal photos today but then again I didn’t really have much.
Weigh in was yesterday went from 112.9 > 113.4 but okay with the fact that will just be inflammation & water retention from starting Tesamorelin. I’ll just continue the course.
Macros breakdown, training cals burned and a couple meals attached below.
Attachments
ZenithHealth
Growing Newb
Another great update brother, with a calorie deficit that large your weight loss should accelerate very quickly.
Agreed that it seems like its just mostly water weight from starting tesa
Cheers bro! Hoping for a solid result next Tuesday when I’m back
Yeah was definitely on the lower end today but kicking your 3mg Reta up has helped put a pin in it but still allow me to eat 350g of chicken breast haha
Bloody cheering.
This will be a pretty big fast for me though so interested in seeing how I go. Will be roughly from now until 4pm tomorrow.
I’ve never tried fasting or intermittent fasting would this be called
ZenithHealth
Growing Newb
Yeah by this time next week you should definitely be back on a downward trendCheers bro! Hoping for a solid result next Tuesday when I’m back
Yeah was definitely on the lower end today but kicking your 3mg Reta up has helped put a pin in it but still allow me to eat 350g of chicken breast haha
Bloody cheering.
This will be a pretty big fast for me though so interested in seeing how I go. Will be roughly from now until 4pm tomorrow.
I’ve never tried fasting or intermittent fasting would this be called
And yeah intermittent fasting is definitely consider this as
growing it brother
Log update:
Sponsored by @ZenithHealth & @Prymal
Starting weight: 130kg
Last weeks weight: 112.9kg
Current Weight: 113.4kg
Target: 85–90kg
Food breakdown:
All meals weighed on scales or barcode scanned where possible into myfitnesspal
Meal #1 - 100g corn beef, 112g broccoli, 50g rice
Meal #2 - 240g roast chicken & 95g rice
Meal #3 - WPI double scoop protein shake
Snacks - Muesli protein bar, protein yogurt
Calories - 1499cal
Protein - 176g
Carbs - 83g
Fats - 49g
Supp Stack:
Creatine - 10 to 14g daily
RGSX - All in one vital supplement support
Psyllium husk
30 billion Probiotic
Peptides:
Retatrutide - 3mg a week through @ZenithHealth
Tesamorelin - 2mg daily fasted through @Prymal
Sleep:
Unknown - Garmin didn’t track
Training: Push day (work gym)
1hr 26mins
Pec Dec
W - 40kg x 10
W - 47kg x 7
F - 61kg x 12
F - 61kg x 8
Iso lateral chest press
W - 40kg x 10
F - 70kg x 6
F - 60kg x 7
D - 50kg x 5
D - 40kg x 4
Shoulder press
W - 27.5kg x 12
W - 42.5kg x 7
F - 50kg x 8
F - 50kg x 6
Triceps extension
W - 18.75kg x 12
W - 23.75kg x 9
F - 28.75kg x 8
F - 28.75kg x 8
Lateral raise
F - 12.5kg x 10
F - 12.5kg x 10
Cardio (zone 2)
30 minutes
Calories burned:
816cals
Recap:
Realised my Garmin was set up for day shift only so that why it wasn’t tracking my sleep.
Sleep still very average today was around 6hrs. I’m going to switch my pinning for the remainder of my days out at work to when I wake up around 1pm before I train for the Tesamorelin.
Starting to feel the effects from no sleep but still putting in the effort at training.
Really can’t get much more in regarding calories. Unfortunately macros didn’t quite get to what I wanted but limited options at the camp today for food. Happy to report @ZenithHealth Retatrutide is smashing it for me @ 3mg. No cravings & plenty of suppression.
Not many photos today to upload.
Macros breakdown, training cals burned and a couple meals attached below.
Sponsored by @ZenithHealth & @Prymal
Starting weight: 130kg
Last weeks weight: 112.9kg
Current Weight: 113.4kg
Target: 85–90kg
Food breakdown:
All meals weighed on scales or barcode scanned where possible into myfitnesspal
Meal #1 - 100g corn beef, 112g broccoli, 50g rice
Meal #2 - 240g roast chicken & 95g rice
Meal #3 - WPI double scoop protein shake
Snacks - Muesli protein bar, protein yogurt
Calories - 1499cal
Protein - 176g
Carbs - 83g
Fats - 49g
Supp Stack:
Creatine - 10 to 14g daily
RGSX - All in one vital supplement support
Psyllium husk
30 billion Probiotic
Peptides:
Retatrutide - 3mg a week through @ZenithHealth
Tesamorelin - 2mg daily fasted through @Prymal
Sleep:
Unknown - Garmin didn’t track
Training: Push day (work gym)
1hr 26mins
Pec Dec
W - 40kg x 10
W - 47kg x 7
F - 61kg x 12
F - 61kg x 8
Iso lateral chest press
W - 40kg x 10
F - 70kg x 6
F - 60kg x 7
D - 50kg x 5
D - 40kg x 4
Shoulder press
W - 27.5kg x 12
W - 42.5kg x 7
F - 50kg x 8
F - 50kg x 6
Triceps extension
W - 18.75kg x 12
W - 23.75kg x 9
F - 28.75kg x 8
F - 28.75kg x 8
Lateral raise
F - 12.5kg x 10
F - 12.5kg x 10
Cardio (zone 2)
30 minutes
Calories burned:
816cals
Recap:
Realised my Garmin was set up for day shift only so that why it wasn’t tracking my sleep.
Sleep still very average today was around 6hrs. I’m going to switch my pinning for the remainder of my days out at work to when I wake up around 1pm before I train for the Tesamorelin.
Starting to feel the effects from no sleep but still putting in the effort at training.
Really can’t get much more in regarding calories. Unfortunately macros didn’t quite get to what I wanted but limited options at the camp today for food. Happy to report @ZenithHealth Retatrutide is smashing it for me @ 3mg. No cravings & plenty of suppression.
Not many photos today to upload.
Macros breakdown, training cals burned and a couple meals attached below.
Attachments
ZenithHealth
Growing Newb
Awesome to hear upping the Reta is doing its job, you're lucky you seem to be quite sensitive to it, i personally need to do about 5mg on maintenance and 9mg when im cutting
Another great post though! how is this still not an approved log yet @GHgut4life?
Yeah mate if I do 9mg rn I’ll probably not eat for a week hahaAwesome to hear upping the Reta is doing its job, you're lucky you seem to be quite sensitive to it, i personally need to do about 5mg on maintenance and 9mg when im cutting
Another great post though! how is this still not an approved log yet @GHgut4life?
ZenithHealth
Growing Newb
Yeah dont try this at home kids, im a trained professional
Log update:
Sponsored by @ZenithHealth & @Prymal
Starting weight: 130kg
Last weeks weight: 112.9kg
Current Weight: 113.4kg
Target: 85–90kg
Food breakdown:
All meals weighed on scales or barcode scanned where possible into myfitnesspal
Meal #1 - 150g pork chop, 101g potato spud, gravy & broccolini
Meal #2 - WPI double scoop protein shake
Meal #3 - 113g beef rissole, 136g beef sausage, 17g bacon, 90g cheddar cheese, 107g white roll & bbq sauce
Snacks - Protein muesli bar
Calories - 2056cal
Protein - 213g
Carbs - 104g
Fats - 77g
Supp Stack:
Creatine - 10 to 14g daily
RGSX - All in one vital supplement support
Psyllium husk
30 billion Probiotic
Peptides:
Retatrutide - 3mg a week through @ZenithHealth
Tesamorelin - 2mg daily fasted through @Prymal
Sleep:
Total - 6h 48mins
Deep - 1h 36mins
REM - 1hr 23mins
Light - 3hr 49mins
Awake - 17mins
Training: Rest day
Calories burned:
Recap:
Proper rest day was much needed to catch up on some sleep from the past couple days. Feeling nice an refreshed. This will set me up well for my last shift tommoz and into my week off.
Weekly bbq ritual tonight at work, was good to have sort of a cheat meal if u can call it that.
Back to a pull session tomorrow at the gym.
Feeling good moods up, energy levels solid & keen to finish this swing and get back home on Tuesday
Last weeks waist measurement - 126cm
Current waist measurement - 122cm
Last weeks hip measurement - 110cm
Current hip measurement - 108cm
Macros breakdown, training cals burned and a couple meals attached below.
Sponsored by @ZenithHealth & @Prymal
Starting weight: 130kg
Last weeks weight: 112.9kg
Current Weight: 113.4kg
Target: 85–90kg
Food breakdown:
All meals weighed on scales or barcode scanned where possible into myfitnesspal
Meal #1 - 150g pork chop, 101g potato spud, gravy & broccolini
Meal #2 - WPI double scoop protein shake
Meal #3 - 113g beef rissole, 136g beef sausage, 17g bacon, 90g cheddar cheese, 107g white roll & bbq sauce
Snacks - Protein muesli bar
Calories - 2056cal
Protein - 213g
Carbs - 104g
Fats - 77g
Supp Stack:
Creatine - 10 to 14g daily
RGSX - All in one vital supplement support
Psyllium husk
30 billion Probiotic
Peptides:
Retatrutide - 3mg a week through @ZenithHealth
Tesamorelin - 2mg daily fasted through @Prymal
Sleep:
Total - 6h 48mins
Deep - 1h 36mins
REM - 1hr 23mins
Light - 3hr 49mins
Awake - 17mins
Training: Rest day
Calories burned:
Recap:
Proper rest day was much needed to catch up on some sleep from the past couple days. Feeling nice an refreshed. This will set me up well for my last shift tommoz and into my week off.
Weekly bbq ritual tonight at work, was good to have sort of a cheat meal if u can call it that.
Back to a pull session tomorrow at the gym.
Feeling good moods up, energy levels solid & keen to finish this swing and get back home on Tuesday
Last weeks waist measurement - 126cm
Current waist measurement - 122cm
Last weeks hip measurement - 110cm
Current hip measurement - 108cm
Macros breakdown, training cals burned and a couple meals attached below.
Attachments
ZenithHealth
Growing Newb
Love the bbq, looks delish! Glad to see you managed to get some rest inLog update:
Sponsored by @ZenithHealth & @Prymal
Starting weight: 130kg
Last weeks weight: 112.9kg
Current Weight: 113.4kg
Target: 85–90kg
Food breakdown:
All meals weighed on scales or barcode scanned where possible into myfitnesspal
Meal #1 - 150g pork chop, 101g potato spud, gravy & broccolini
Meal #2 - WPI double scoop protein shake
Meal #3 - 113g beef rissole, 136g beef sausage, 17g bacon, 90g cheddar cheese, 107g white roll & bbq sauce
Snacks - Protein muesli bar
Calories - 2056cal
Protein - 213g
Carbs - 104g
Fats - 77g
Supp Stack:
Creatine - 10 to 14g daily
RGSX - All in one vital supplement support
Psyllium husk
30 billion Probiotic
Peptides:
Retatrutide - 3mg a week through @ZenithHealth
Tesamorelin - 2mg daily fasted through @Prymal
Sleep:
Total - 6h 48mins
Deep - 1h 36mins
REM - 1hr 23mins
Light - 3hr 49mins
Awake - 17mins
Training: Rest day
Calories burned:
Recap:
Proper rest day was much needed to catch up on some sleep from the past couple days. Feeling nice an refreshed. This will set me up well for my last shift tommoz and into my week off.
Weekly bbq ritual tonight at work, was good to have sort of a cheat meal if u can call it that.
Back to a pull session tomorrow at the gym.
Feeling good moods up, energy levels solid & keen to finish this swing and get back home on Tuesday
Last weeks waist measurement - 126cm
Current waist measurement - 122cm
Last weeks hip measurement - 110cm
Current hip measurement - 108cm
Macros breakdown, training cals burned and a couple meals attached below.
Log update:
Sponsored by @ZenithHealth & @Prymal
Starting fasted weight: 130kg
Last weeks fasted weight: 113.4kg
Current fasted Weight: 111.9kg
Target: 85–90kg
Food breakdown:
All meals weighed on scales or barcode scanned where possible into myfitnesspal
Meal #1 - 104g eggs, 58g bacon, 100g rib fillet steak & splash of sugar free bbq sauce
Meal #2 - WPI double scoop protein shake
Meal #3 - 96g low carb wraps, 30g light cheese, 20g taco spice, 162g lean beef mince
Snacks - Protein muesli bar & protein yogurt
Calories - 1778cal
Protein - 196g
Carbs - 53g
Fats - 79g
Supp Stack Daily:
Creatine 10g
Vitamin C 250mg
Vitamin D3 40mcg
Vitamin B1 25mg
Vitamin K2 200mcg
Vitamin B6 25mg
Calcium D Glucarate 500mg
Coq10 40mg
Magnesium chelate 350mg
Zinc 15mg
Selenium 25mcg
L-Taurine 200mg
Garlic extract 50mg
Dandelion root 40mg
Omega 3 500mg
L-Glutathione 50mg
L-Carnitine 350mg
Beta glucan 30mg
Black pepper extract 20mg
Tudca 400mg
Milk thistle 800mg
Astragalus root 1000mg
Nac 1000mg
Hawthorn berry 80mg
Psyllium husk 5g
30 billion Probiotic
Peptides:
Retatrutide - 3mg a week through @ZenithHealth
Tesamorelin - 2mg daily fasted through @Prymal
Sleep:
Total - 6h 39mins
Deep - 53mins
REM - 1h 28mins
Light - 4h 18mins
Awake - 3h 28mins
Training: Push day
1h 06mins
Chest press (machine)
W - 38kg x 6
W - 59kg x 6
W - 66kg x 6
F - 70.5kg x 12
F - 73kg x 10
Shoulder press
W - 27.5kg x 6
W - 33.5kg x 6
W - 41.5kg x 6
F - 53kg x 9
F - 53kg x 8
Pec deck (machine)
W - 40kg x 6
W - 47kg x 6
F - 68kg x 7
F - 68kg x 6
Triceps extension (cable)
W - 18.75kg x 6
W - 23.75kg x 6
F - 28.75kg x 12
F - 31.25kg x 6
Lateral raise
F - 12.5kg x 10
F - 12.5kg x 10
Cardio (zone 2)
30 mins
Calories burned:
819cal
Recap:
Getting back use to daylight hours now after nightshift. Last nights sleep was ordinary as you could tell trying to adjust back to a normal sleeping routine for the week.
Weight has dropped which is good news! 113.4kg > 111.9kg were back on.
Not a crazy amount of energy today for my workout just a bit fatigued from shift work that’s all.
Will be trying some sleep support supplements tonight so will report back to see if they help.
I do have some DSIP nasal spray on hand aswell to maybe try for my really bad nights.
Had to push through today to eat my meals lol such a struggle
Macros breakdown, training cals burned and a couple meals attached below.
Sponsored by @ZenithHealth & @Prymal
Starting fasted weight: 130kg
Last weeks fasted weight: 113.4kg
Current fasted Weight: 111.9kg
Target: 85–90kg
Food breakdown:
All meals weighed on scales or barcode scanned where possible into myfitnesspal
Meal #1 - 104g eggs, 58g bacon, 100g rib fillet steak & splash of sugar free bbq sauce
Meal #2 - WPI double scoop protein shake
Meal #3 - 96g low carb wraps, 30g light cheese, 20g taco spice, 162g lean beef mince
Snacks - Protein muesli bar & protein yogurt
Calories - 1778cal
Protein - 196g
Carbs - 53g
Fats - 79g
Supp Stack Daily:
Creatine 10g
Vitamin C 250mg
Vitamin D3 40mcg
Vitamin B1 25mg
Vitamin K2 200mcg
Vitamin B6 25mg
Calcium D Glucarate 500mg
Coq10 40mg
Magnesium chelate 350mg
Zinc 15mg
Selenium 25mcg
L-Taurine 200mg
Garlic extract 50mg
Dandelion root 40mg
Omega 3 500mg
L-Glutathione 50mg
L-Carnitine 350mg
Beta glucan 30mg
Black pepper extract 20mg
Tudca 400mg
Milk thistle 800mg
Astragalus root 1000mg
Nac 1000mg
Hawthorn berry 80mg
Psyllium husk 5g
30 billion Probiotic
Peptides:
Retatrutide - 3mg a week through @ZenithHealth
Tesamorelin - 2mg daily fasted through @Prymal
Sleep:
Total - 6h 39mins
Deep - 53mins
REM - 1h 28mins
Light - 4h 18mins
Awake - 3h 28mins
Training: Push day
1h 06mins
Chest press (machine)
W - 38kg x 6
W - 59kg x 6
W - 66kg x 6
F - 70.5kg x 12
F - 73kg x 10
Shoulder press
W - 27.5kg x 6
W - 33.5kg x 6
W - 41.5kg x 6
F - 53kg x 9
F - 53kg x 8
Pec deck (machine)
W - 40kg x 6
W - 47kg x 6
F - 68kg x 7
F - 68kg x 6
Triceps extension (cable)
W - 18.75kg x 6
W - 23.75kg x 6
F - 28.75kg x 12
F - 31.25kg x 6
Lateral raise
F - 12.5kg x 10
F - 12.5kg x 10
Cardio (zone 2)
30 mins
Calories burned:
819cal
Recap:
Getting back use to daylight hours now after nightshift. Last nights sleep was ordinary as you could tell trying to adjust back to a normal sleeping routine for the week.
Weight has dropped which is good news! 113.4kg > 111.9kg were back on.
Not a crazy amount of energy today for my workout just a bit fatigued from shift work that’s all.
Will be trying some sleep support supplements tonight so will report back to see if they help.
I do have some DSIP nasal spray on hand aswell to maybe try for my really bad nights.
Had to push through today to eat my meals lol such a struggle
Macros breakdown, training cals burned and a couple meals attached below.
Attachments
ZenithHealth
Growing Newb
Nice work my bro, good to see your weight is moving in the right directionLog update:
Sponsored by @ZenithHealth & @Prymal
Starting fasted weight: 130kg
Last weeks fasted weight: 113.4kg
Current fasted Weight: 111.9kg
Target: 85–90kg
Food breakdown:
All meals weighed on scales or barcode scanned where possible into myfitnesspal
Meal #1 - 104g eggs, 58g bacon, 100g rib fillet steak & splash of sugar free bbq sauce
Meal #2 - WPI double scoop protein shake
Meal #3 - 96g low carb wraps, 30g light cheese, 20g taco spice, 162g lean beef mince
Snacks - Protein muesli bar & protein yogurt
Calories - 1778cal
Protein - 196g
Carbs - 53g
Fats - 79g
Supp Stack Daily:
Creatine 10g
Vitamin C 250mg
Vitamin D3 40mcg
Vitamin B1 25mg
Vitamin K2 200mcg
Vitamin B6 25mg
Calcium D Glucarate 500mg
Coq10 40mg
Magnesium chelate 350mg
Zinc 15mg
Selenium 25mcg
L-Taurine 200mg
Garlic extract 50mg
Dandelion root 40mg
Omega 3 500mg
L-Glutathione 50mg
L-Carnitine 350mg
Beta glucan 30mg
Black pepper extract 20mg
Tudca 400mg
Milk thistle 800mg
Astragalus root 1000mg
Nac 1000mg
Hawthorn berry 80mg
Psyllium husk 5g
30 billion Probiotic
Peptides:
Retatrutide - 3mg a week through @ZenithHealth
Tesamorelin - 2mg daily fasted through @Prymal
Sleep:
Total - 6h 39mins
Deep - 53mins
REM - 1h 28mins
Light - 4h 18mins
Awake - 3h 28mins
Training: Push day
1h 06mins
Chest press (machine)
W - 38kg x 6
W - 59kg x 6
W - 66kg x 6
F - 70.5kg x 12
F - 73kg x 10
Shoulder press
W - 27.5kg x 6
W - 33.5kg x 6
W - 41.5kg x 6
F - 53kg x 9
F - 53kg x 8
Pec deck (machine)
W - 40kg x 6
W - 47kg x 6
F - 68kg x 7
F - 68kg x 6
Triceps extension (cable)
W - 18.75kg x 6
W - 23.75kg x 6
F - 28.75kg x 12
F - 31.25kg x 6
Lateral raise
F - 12.5kg x 10
F - 12.5kg x 10
Cardio (zone 2)
30 mins
Calories burned:
819cal
Recap:
Getting back use to daylight hours now after nightshift. Last nights sleep was ordinary as you could tell trying to adjust back to a normal sleeping routine for the week.
Weight has dropped which is good news! 113.4kg > 111.9kg were back on.
Not a crazy amount of energy today for my workout just a bit fatigued from shift work that’s all.
Will be trying some sleep support supplements tonight so will report back to see if they help.
I do have some DSIP nasal spray on hand aswell to maybe try for my really bad nights.
Had to push through today to eat my meals lol such a struggle
Macros breakdown, training cals burned and a couple meals attached below.
Hell yeah we’re back onNice work my bro, good to see your weight is moving in the right direction
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