## YouTube Summary Subscribe at https://www.youtube.com/@Dark.Rebuild if you prefer video format. ::youtube[{"videoId":"OxArg0jxPYg"}] ## Current Stats - **Week 25 Weight:** 254.4 lbs - **Weekly Change:** -1.8 lbs - **Total Progress:** -82.2 lbs - **Retatrutide:** 12mg (Split dosing Monday and Thursday) - **HGH:** 4iu daily (2iu AM fasted before gym, 2iu before bed) - **Testosterone Cypionate:** 150mg weekly (3x 50mg) - **SLU-PP-332:** 10mg daily (5mg AM, 5mg PM) - **GHK-Cu:** 2mg daily ::gallery[{"images":["https://retatrutidelog.com/uploads/4822fbc3-fc3d-4984-9ac0-c898629be1e2.png","https://retatrutidelog.com/uploads/bda82e99-cb90-4edc-96fb-601037ac11d2.png","https://retatrutidelog.com/uploads/2c349d09-baa4-4c73-a87e-05fbb701349b.png","https://retatrutidelog.com/uploads/6751aab9-1733-47f2-85f8-0bcf78599b27.png","https://retatrutidelog.com/uploads/678a352a-ebe8-40f3-b593-b119d5fb1abe.png","https://retatrutidelog.com/uploads/9ff9d9c9-e123-4634-9bbc-cbb30ffbc580.png","https://retatrutidelog.com/uploads/ac58fe8c-b51e-41fb-bf39-d43d1f489c66.png"],"captions":["","","","","","",""]}] This week hit a major milestone: **under 26% body fat**. Down to 25.8%, waist dropped another 0.88 inches to 38.29", and I'm 254.4 lbs with 82.2 pounds total lost. Oh, and I crushed Christmas dinner, did a full-day fast the next day, and still made progress. Let me break down what happened. ## Under 26% Body Fat: Milestone on the Path to Teens **Week 25 vs Week 24 changes:** - Weight: 254.4 lbs (down from 256.2 lbs, **-1.8 lbs**) - Body Fat Mass: 65.6 lbs (down from 66.6 lbs, **-1.0 lbs fat**) - Muscle Mass: 176.0 lbs (down from 176.8 lbs, **-0.8 lbs**) - Body Fat %: 25.8% (down from 26.0%, **-0.2% drop**) - Waist Measurement: 38.29" (down from 39.17", **-0.88 inches**) **Note on waist measurement:** I measure consistently at the same spot every week: about 2 inches above my belly button. Not where I wear my pants (on the hips), but at a consistent anatomical landmark for reliable week-to-week tracking. Body fat percentage dropped from 26.0% to 25.8%. That puts me under the 26% threshold and solidly on track toward my goal: body fat in the teens. The "muscle loss" of 0.8 lbs this week is almost certainly water and glycogen depletion from the full-day fast I did after Christmas (more on that below). RENPHO bioimpedance scales can't distinguish between actual muscle tissue and water stored in muscle. A 24-hour fast dumps glycogen and water, which shows up as "lean mass loss" on the scale but isn't actual muscle tissue. Real validation comes in mid-February with my next DEXA scan. That will show true body composition changes without the bioimpedance guesswork. Based on how I'm looking and feeling, I think it's going to be another impressive result. ## Christmas: Ate Big, Fasted Next Day, Minimal Impact Christmas wasn't planned as a cheat day, but the spread at my parents' house looked too good to resist. **The lineup:** - Deviled eggs - Cookies - Roasted pecans - Full charcuterie board - Roast beef - Ham - Potatoes - Rolls - More desserts A super calorie-dense day. I had planned to keep myself in check, but when the food's that good, you make a choice. I chose to enjoy it. **The next day:** Full-day fast until about an hour before bed. Broke the fast with some turkey slices, a [rice cake](https://amzn.to/3YLVJ73), and a [Fairlife Core Power shake](https://amzn.to/4pZla18) to help get to sleep. ![Blank 2 Grids Collage (1).png](https://retatrutidelog.com/uploads/f91e4cbc-c597-41bf-8e15-01790372b404.png) **The result:** Minimal impact on this week's loss. Still down 1.8 lbs on the scale, lost 1.0 lb of fat, and dropped another 0.88 inches off my waist. This is what flexible dieting looks like when you have a protocol that works. One high-calorie day doesn't derail 25 weeks of systematic execution. You adjust, you fast the next day, you get back to the plan, and you keep moving forward. ## Gym Performance: Getting Stronger While Losing Weight This week's gym performance was **amazing**. I felt strong all week, and I've gone up on all working weights while still maintaining controlled reps. Even this morning after a full day of fasting yesterday, I felt incredibly strong. This is what proper nutrient timing, HGH, TRT, and systematic training does: you get stronger while losing fat. **My finisher routine:** Every workout ends with the same superset, 4 rounds: 1. **Rope tricep pushdowns:** 60 lbs on the stack, 15 reps 2. **Cable crunches:** 90 lbs on the stack - 10 regular - 10 oblique - 10 regular That's **90 lbs on cable crunches** now, up from the 85-90 lb range I was doing a few weeks ago. Progressive overload on abs, every single workout, 6 days a week. Feels great when I stand up between sets. Good pump, feels good to work hard, and I'm building real muscle under the fat layer that will show when I get leaner. The fact that I can increase working weights across the board while in a caloric deficit and losing fat tells me the protocol is dialed in. Muscle mass is being preserved (or slightly built), recovery is good, and strength is going up. ## Waist Down to 38.29 Inches Waist measurement dropped 0.88 inches this week, from 39.17" to 38.29". That's nearly a full inch in one week. Since I started tracking waist measurements on October 10th at 45.31 inches, I'm down **7.02 inches total in just over 2.5 months**. The midsection is where the visual changes are most obvious now. Ab definition continues to improve, oblique lines are deepening, and the overall shape is changing week by week. For reference, I measure at the same spot every week: about 2 inches above my belly button. Not where I wear my pants (on the hips, like most people), but at a consistent anatomical landmark. This keeps measurements reliable and eliminates variables. ## Amazefit Watch: Testing the Platform Picked up an [Amazefit Active 2 Sport](https://amzn.to/45lT2wL) on sale for $79 on Amazon. It's currently on sale, which is what prompted me to pull the trigger. **Why I'm testing Amazefit:** The hardware has interested me for a few months, especially at their price points. The [Amazefit T-Rex 3](https://amzn.to/4pZilNA) is what originally caught my attention. It looks comparable in size and functionality to my current Garmin Fenix, but at only $250. However, I'm hesitant to leave the Garmin platform behind. I have years of historical data there, and that continuity matters for tracking trends. But I wanted a newer watch that offered: - Newer sensor package - HRV data - Better screen quality - Comparable battery life When I saw the Active 2 Sport on sale for $79, I figured it's a low enough price point to check out the platform ecosystem and decide if I want to spend $250 on the T-Rex 3. **Initial impressions:** The watch is a bit too small for my wrist. It's on the very last notch of the band, so I need to find a longer watch band for it. Currently shopping on Amazon for a replacement. That said, I kind of like how low profile it is. It's not as bulky as the Garmin Fenix, which is nice for everyday wear. The screen is sharp, the interface is smooth, and the sensor package seems solid so far. I'll test it for a few weeks and compare the data against Garmin to see if the platform is worth switching to. If the T-Rex 3 delivers comparable accuracy and functionality at $250, it might be worth jumping ship. But for now, it's an experiment. ## RENPHO Scale Report: Week 25 Body Composition ![RENPHO Report Week 25](https://retatrutidelog.com/uploads/a48c80c1-7520-476b-a18a-dda8b86eb15e.png) The [RENPHO smart scale](https://amzn.to/4rMH6Ok) shows continued fat loss this week. Body fat percentage under 26% is a milestone. **Key metrics Week 25:** - Weight: 254.4 lbs - Body Fat Mass: 65.6 lbs (25.8%) - Muscle Mass: 176.0 lbs - Skeletal Muscle: 109.6 lbs - Body Water: 138.4 lbs - Visceral Fat: 12 - BMI: 32.7 Body fat percentage at 25.8% puts me solidly under 26%. The goal is teens, and at this rate of progress, that's very achievable. The slight drop in muscle mass (-0.8 lbs) is almost certainly water and glycogen depletion from the full-day fast after Christmas. Bioimpedance scales can't distinguish between actual muscle tissue and water stored in muscle cells. A 24-hour fast dumps both glycogen and water, which shows up as "lean mass loss" but isn't actual muscle tissue breakdown. Real validation comes with the DEXA scan in mid-February. That will show true body composition without the bioimpedance variables. ## StepUp Challenge: Week 25 Update - 9 Members! We gained a new member this week! The group is now at **9 members**.
Group Name retatrutidelog
Number of current members 9
Date Range 2025-12-19 to 2025-12-26
Sum of total steps of all members 370,306 steps
Avg daily steps of all members 5,445 steps/day
Total distance covered by group 168.32 miles [270.88 kms]
Weekly Wrap-up: 370K+ steps and 168+ miles covered with 9 members. Average daily steps: 5,445/day. Welcome to the newest member!
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). ::sourceguide[{ "headline": "Need a source? ", "description": "Quick access to my supplier's contact info.", "buttonText": "Get Contact Info", "variant": "gradient" }] --- **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.