Thank you mate! Appreciate it.
Still more to come
Once I’m back home I’ll post up some 130 vs current photos.
Still more to come
Once I’m back home I’ll post up some 130 vs current photos.
Log update:
Sponsored by @ZenithHealth
Current Weight: Weigh in Wednesday.
Target: 85–90kg
Food breakdown:
All meals weighed on scales or barcode scanned into myfitnesspal
Breakfast - Protein shake, watermelon
Lunch - Beef roast slices & broccoli
Dinner - Chicken schnitzel, sliced roast pork, broccoli & gravy.
Post workout - Protein shake
Calories - 1706cal
Protein - 191g
Carbs - 114g
Fats - 53g
Supp Stack:
Creatine - 10 to 14g daily
Peptides:
Retatrutide - 2mg a week through @ZenithHealth
Sleep:
Total - 5h 31mins
Deep - 1h 7mins
REM - 45mins
Light - 3h 39mins
Awake - 23mins
Training:
Legs session -
Leg extension
W - 47kg x 10
W - 61kg x 8
F - 82kg x 10
F - 96kg x 9
Leg Press
W - 120kg x 8
F - 210kg x 8
F - 220kg x 7
Lying leg curl
W - 60kg x 8
F - 76.5kg x 8
F - 76.5kg x 7
Calf press on seated leg press
F - 155kg x 12
F - 200kg x 12
F - 200kg x 12
F - 200kg x 12
Calories burned -
Recap:
Sleep has been on the downward trend. Keen to see if I can try add some supplements next week to help.
Bit of a short gym session today, The garmin ran out of battery mid workout tonight unfortunately & ended up having a massive day at work. Still turned up but!
Definitely need to look at adding some more fibre into the diet as the reta has truly kicked into gear regarding the side effects with going to the toilet. Any suggestions is welcomed and I’ll see if I can source it while I’m at camp.
Sponsored by @ZenithHealth
Current Weight: Weigh in Wednesday.
Target: 85–90kg
Food breakdown:
All meals weighed on scales or barcode scanned into myfitnesspal
Breakfast - Protein shake, watermelon
Lunch - Beef roast slices & broccoli
Dinner - Chicken schnitzel, sliced roast pork, broccoli & gravy.
Post workout - Protein shake
Calories - 1706cal
Protein - 191g
Carbs - 114g
Fats - 53g
Supp Stack:
Creatine - 10 to 14g daily
Peptides:
Retatrutide - 2mg a week through @ZenithHealth
Sleep:
Total - 5h 31mins
Deep - 1h 7mins
REM - 45mins
Light - 3h 39mins
Awake - 23mins
Training:
Legs session -
Leg extension
W - 47kg x 10
W - 61kg x 8
F - 82kg x 10
F - 96kg x 9
Leg Press
W - 120kg x 8
F - 210kg x 8
F - 220kg x 7
Lying leg curl
W - 60kg x 8
F - 76.5kg x 8
F - 76.5kg x 7
Calf press on seated leg press
F - 155kg x 12
F - 200kg x 12
F - 200kg x 12
F - 200kg x 12
Calories burned -
Recap:
Sleep has been on the downward trend. Keen to see if I can try add some supplements next week to help.
Bit of a short gym session today, The garmin ran out of battery mid workout tonight unfortunately & ended up having a massive day at work. Still turned up but!
Definitely need to look at adding some more fibre into the diet as the reta has truly kicked into gear regarding the side effects with going to the toilet. Any suggestions is welcomed and I’ll see if I can source it while I’m at camp.
Attachments
ZenithHealth
Newbie
Great update, any idea why you are having sleep issues?
Just not enough time in the day to wind down is my guess after training.
12hr shift with a 30 min travel time from camp to work then have dinner and train leaves me with about 7 hrs if I fall asleep straight away.
I don’t do caffeine or anything like that. So I just think it’s purely from training.
ZenithHealth
Newbie
Yeah that makes perfect sense, 7 hours is basically the bare minimum
Yeah just the nature of the beast while I’m out at work. I’ll get some sleep supps sorted for next swing and we’re on
Log update:
Sponsored by @ZenithHealth
Current Weight: Weigh in Wednesday.
Target: 85–90kg
Food breakdown:
All meals weighed on scales or barcode scanned into myfitnesspal
Breakfast - Protein shake
Lunch - 221g Steak, gravy & veg
Dinner - 330g roast beef, gravy & broccoli, Protein shake
Calories - 1644cal
Protein - 205g
Carbs - 76g
Fats - 56g
Supp Stack:
Creatine - 10 to 14g daily
Peptides:
Retatrutide - 2mg a week through @ZenithHealth
Sleep:
Total - 6h 40mins
Deep - 1h 0mins
REM - 1hr 23mins
Light - 4h 17mins
Awake - 5mins
Training:
Rest day
Recap:
Decided to have an actual rest day yesterday & try get some better sleep. Kind of worked out and managed to get some better sleep.
Calories were on the low end but worked out good with a no training day & still hit 200g protein.
The broccoli isn’t really cutting it for my daily fibre intake. If anyone has any suggestions for some high fibre intake I’m all ears. Was thinking of just maybe trying to introduce some high fibre bread & some form of a fibre supplement.
Sponsored by @ZenithHealth
Current Weight: Weigh in Wednesday.
Target: 85–90kg
Food breakdown:
All meals weighed on scales or barcode scanned into myfitnesspal
Breakfast - Protein shake
Lunch - 221g Steak, gravy & veg
Dinner - 330g roast beef, gravy & broccoli, Protein shake
Calories - 1644cal
Protein - 205g
Carbs - 76g
Fats - 56g
Supp Stack:
Creatine - 10 to 14g daily
Peptides:
Retatrutide - 2mg a week through @ZenithHealth
Sleep:
Total - 6h 40mins
Deep - 1h 0mins
REM - 1hr 23mins
Light - 4h 17mins
Awake - 5mins
Training:
Rest day
Recap:
Decided to have an actual rest day yesterday & try get some better sleep. Kind of worked out and managed to get some better sleep.
Calories were on the low end but worked out good with a no training day & still hit 200g protein.
The broccoli isn’t really cutting it for my daily fibre intake. If anyone has any suggestions for some high fibre intake I’m all ears. Was thinking of just maybe trying to introduce some high fibre bread & some form of a fibre supplement.
Attachments
good steak meal brother
ZenithHealth
Newbie
Great update my bro, Psyllium husk is a great fibre supplement, would definitely recommend that here
Cheers brother!
Sweet I’ll go look into that this week, thank you bro!
Fly out day for me today will update and weigh in tommoz
ZenithHealth
Newbie
Anytime my bro, and cant wait for the update!Sweet I’ll go look into that this week, thank you bro!
Fly out day for me today will update and weigh in tommoz
Log update:
Sponsored by @ZenithHealth & @Prymal
Starting weight: 130kg
Last weeks weight: 115kg
Current Weight: 112.9kg
Target: 85–90kg
Food breakdown:
All meals weighed on scales or barcode scanned where possible into myfitnesspal
Breakfast - Protein shake & watermelon
Lunch - 255g Steak, gravy & veg
Dinner - Subway roast chicken wrap double serving chicken, lettuce, carrot, spicy mayo & Protein shake
Calories - 1702cal
Protein - 161g
Carbs - 165g
Fats - 43g
Supp Stack:
Creatine - 10 to 14g daily
RGSX - All in one vital supplement support
Peptides:
Retatrutide - 2mg a week through @ZenithHealth
Tesamorelin - 1mg daily before bed through @Prymal
Sleep:
Total - 7h 21mins
Deep - 1h 45mins
REM - 1hr 44mins
Light - 3h 52mins
Awake - 6mins
Training:
Rest day
Recap:
Was fly out day for me yesterday. Back to training today! Weigh in result was a massive win. I re introduced creatine this week 10-14g daily and thought I might actually end up putting on weight. In the past I have only been taking the usual 5g daily and never noticed much from it. Since starting it this week on a higher dose I am definitely seeing improvements in the gym and muscle fullness plus way more cognitive benifits. I basically just felt a lot more sharper at work.
I have been tossing up between upping my retatrutide dose for this coming week but have decided against it for now as I have had a really strong week and really didn’t have any strong food noise or cravings for example I’m usually a sucker for a Pepsi max and all last week had some on hand but didn’t want to drink them at all. I’ll reassess this week and see how it goes while I’m at home.
Updated pictures attached - 130kg & current weight
Sponsored by @ZenithHealth & @Prymal
Starting weight: 130kg
Last weeks weight: 115kg
Current Weight: 112.9kg
Target: 85–90kg
Food breakdown:
All meals weighed on scales or barcode scanned where possible into myfitnesspal
Breakfast - Protein shake & watermelon
Lunch - 255g Steak, gravy & veg
Dinner - Subway roast chicken wrap double serving chicken, lettuce, carrot, spicy mayo & Protein shake
Calories - 1702cal
Protein - 161g
Carbs - 165g
Fats - 43g
Supp Stack:
Creatine - 10 to 14g daily
RGSX - All in one vital supplement support
Peptides:
Retatrutide - 2mg a week through @ZenithHealth
Tesamorelin - 1mg daily before bed through @Prymal
Sleep:
Total - 7h 21mins
Deep - 1h 45mins
REM - 1hr 44mins
Light - 3h 52mins
Awake - 6mins
Training:
Rest day
Recap:
Was fly out day for me yesterday. Back to training today! Weigh in result was a massive win. I re introduced creatine this week 10-14g daily and thought I might actually end up putting on weight. In the past I have only been taking the usual 5g daily and never noticed much from it. Since starting it this week on a higher dose I am definitely seeing improvements in the gym and muscle fullness plus way more cognitive benifits. I basically just felt a lot more sharper at work.
I have been tossing up between upping my retatrutide dose for this coming week but have decided against it for now as I have had a really strong week and really didn’t have any strong food noise or cravings for example I’m usually a sucker for a Pepsi max and all last week had some on hand but didn’t want to drink them at all. I’ll reassess this week and see how it goes while I’m at home.
Updated pictures attached - 130kg & current weight
Attachments
ZenithHealth
Newbie
Agreed with your viewpoint - there's no need to up the dose for Retatrutide if you already have 0 food noise, if you do start feeling some noise, definitely start upping the dose!
you able to do am cardio? fasted more brother
ZenithHealth
Newbie
Thats a great idea, or if you cant be fucked waking up earlier like me then skip breakfast and go during lunch time, thats when i tend to do the majority of my workouts.
Definitely can do am cardio fasted when im not at work would I be doing my workouts aswell then?
Or would it be my rest days (cardio) do that am fasted
Workouts normal time after eating throughout the day / arvo
I don’t mind doing like 20 - 30 mins cardio after my push pull days
ZenithHealth
Newbie
Yeah Cardio would be on top of your regular workouts, it will definitely speed things up, but you might find you lack energy. If you feel you are burning out then its ok to hold off on it for abit
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