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
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