## Current Stats - **Week 19 Weight:** 264.6 lbs - **Weekly Loss:** 2.8 lbs - **Total Progress:** -72.0 lbs - **Retatrutide:** 12mg (Split dosing Monday and Thursday) - **HGH:** 4iu daily (AM fasted before gym) - **Testosterone Cypionate:** 150mg weekly (3x 50mg) - **5-Amino-1MQ:** 100mg daily (50mg AM before gym, 50mg mid-day) - **GHK-Cu:** 2.5mg daily ::gallery[{"images":["https://retatrutidelog.com/uploads/33d9bc5b-987b-4ab5-b4cf-e81a07882463.png","https://retatrutidelog.com/uploads/470f3bf4-2b87-43e6-96a7-5dee678c12ae.png","https://retatrutidelog.com/uploads/01a528ca-4438-406a-b0a1-105d928fc572.png","https://retatrutidelog.com/uploads/64c2c693-3993-4736-a405-7b422cb3b796.png","https://retatrutidelog.com/uploads/edf34966-59b2-4197-916e-f1092d53634e.png"],"captions":["","","","",""]}] Solid progress this week with 2.8 pounds down, bringing me to 264.6 pounds and 72 pounds total lost. Visually I'm seeing more definition in the mirror, though my phone camera seems to flatten things compared to what my brain sees. Added a few more photos to the progress gallery. I can't believe I'm down 72 pounds already. It's funny how hindsight works - looking back, a few months feels like nothing. But looking forward at the next 40 pounds to goal? That feels like it's going to take an eternity. Then I do the math and realize I'm on track to hit 220 in less than a year from starting, which is insane to me. Friday I picked up a bug from the kids and wasn't feeling great, so I skipped the gym Saturday morning. Woke up with some DOMS which hasn't been normal lately - I'm usually sore for a much shorter period and ready to go. Almost went anyway, but I would have phoned it in. Better to rest over the weekend and let my body fight this cold properly. ## The Pants Don't Lie Right after taking the progress photos, I put on my tightest fitting jeans - the ones that used to be almost impossible to button. Now? I can fit my entire hand in the waistband gap. Look at that photo. These were my "too tight to wear comfortably" jeans less than five months ago. Now there's literally inches of extra room. I'm not buying new clothes until I hit my goal weight of 220 pounds. Even then, I'll keep purchases minimal because I don't think I'll be finished when I hit that number. ![pant_size.png](https://retatrutidelog.com/uploads/953feb8e-80b7-4e1c-8c0b-27d9b24f7cc9.png) ## Labs Coming Monday I have blood work scheduled for Monday - mainly for my TRT clinic AlphaMD check-in (use [this link](https://www.alphamd.org/referral/CjgGF) to get $30 off). First time around I used Labcorp On Demand and paid way too much. This time I booked through Quest to save about half the cost. I'm pulling more labs than AlphaMD requires - I want to check values that were high last time and see how retatrutide improved them, plus validate my generic HGH with IGF-1 testing. **Labs I ordered:** - Gamma Glutamyl Transferase (GGT) - Hemoglobin A1c - Lipid Panel, Standard - IGF-1, LC/MS - CBC (H/H, RBC, Indices, WBC, Plt) - Estradiol - Comprehensive Metabolic Panel - PSA, Total with Reflex to PSA, Free - Sex Hormone Binding Globulin (SHBG) - Testosterone, Free (Dialysis) and Total, MS After results come back, I'll upload them and schedule an update call with AlphaMD. Assuming my total testosterone is in the 900s and estradiol is stable, I'll keep the current dosage and move to 12-month check-ins without needing to add an AI (aromatase inhibitor). I can schedule calls with them anytime and get email support for any compounding pharmacy issues. Yes, this is more expensive than sourcing UGL (underground lab) Test C at roughly $65 per vial, but I get a prescription and can fly with this controlled substance without worry. AlphaMD is one of the more reasonably priced options I've found, and I'm grateful for their veterans discount. Again, [use this link](https://www.alphamd.org/referral/CjgGF) to get $30 off if you're interested. ## Diet Protocol Change: Moving Away from IF/OMAD I'm making significant changes to my eating schedule starting this week. Moving from intermittent fasting/OMAD to eating throughout the day. I'm also increasing carbs and calories slightly by adding 1/2 cup of white rice with breakfast eggs - but only on workout days. My typical schedule: - Wake up at 4:15 AM to prep for gym - At gym no later than 5:00 AM - Workout lasts 1-1.15 hours - Breakfast 1-2 hours after finishing: 4 whole eggs, 1/2 cup cottage cheese, and now 1/2 cup plain white rice (workout days only) I have a full day of eating post planned, so check back at the blog for that if you're interested in what I eat daily. Yes, it's like 90% the same every day. ## Adding Copper Supplementation Looking at my current diet combined with the 50mg zinc I take daily and the GHK-Cu I'm running, I realized I'm likely deficient in copper. Zinc and copper compete for absorption, and high zinc intake can deplete copper over time. I'm adding [copper glycinate 3mg](https://amzn.to/4i1AIhz) in the evenings - spacing it out from my morning zinc dose to avoid absorption competition. My diet doesn't have much copper-rich food, so supplementation makes sense here. ## RENPHO Scale Report: Week 19 Body Composition ![report (10)-1-fotor-20251115103649.png](https://retatrutidelog.com/uploads/1e854f50-2496-4780-ae3b-919e4c4b07e2.png) The [RENPHO smart scale](https://amzn.to/47unhTA) continues to track trends. After the DEXA validation last week showing it's accurate within 1-2%, I'm more confident in using this for weekly monitoring. ## StepUp Challenge: Still 6 Members Strong Welcome to our newest member! Group momentum is building.
Group Name retatrutidelog
Number of current members 6
Date Range 2025-11-07 to 2025-11-14
Sum of total steps of all members 307,261 steps
Avg daily steps of all members 6,537 steps/day
Total distance covered by group 139.66 miles [224.76 kms]
Weekly Wrap-up: 307K+ steps and 139+ miles covered with 6 members. Average daily steps: 6,537/day.
If you'd like to join our group, you can use the [direct group invite](https://join.thestepupapp.com/zW07S5) or read about [why I started this challenge](https://retatrutidelog.com/posts/my-step-count-is-trash-started-a-group-to-fix-it). ## Family Protocol Updates **Wife:** Still on 3mg per week. Had a dizzy spell mid-week that lasted about 20 minutes. Glucose check showed she wasn't hypoglycemic - a protein shake and small snack while relaxing and it passed. She's complaining that no food tastes the same and she has zero interest in eating. **Other family member:** Still at 4mg per week with no reported side effects. Still losing weight. Planning to start exercising soon but wants to drop a few more pounds first. ::subscribe[{"variant":"default"}] --- **Disclaimer:** The information provided on this site is for **educational and informational purposes only** and reflects my **personal experiences and opinions**. It is **not** intended as medical advice, diagnosis, or treatment. Retatrutide is an **investigational drug** that is **not approved by the U.S. Food and Drug Administration** for any use outside of clinical trials. Always consult a licensed healthcare professional before making any decisions regarding medications, supplements, or medical treatments. As an Amazon Associate I earn from qualifying purchases. Some links on this site may be affiliate links.