# Retatrutide Week 34: 230.8 lbs - The 5-Day Water Fast: 105.8 lbs Total Lost ## YouTube Summary Subscribe at https://www.youtube.com/@Dark.Rebuild if you prefer video format. ::youtube[{"videoId":"X0DWtDEiROY"}] ## Current Stats - **Week 34 Weight:** 230.8 lbs - **Weekly Change:** -10.0 lbs - **Total Progress:** -105.8 lbs - **Body Fat %:** 18.2% (scale reading, likely ~20% DEXA-adjusted) - **Retatrutide:** 6mg weekly (down from 8mg) - **HGH:** Still stopped - **Testosterone Cypionate:** 150mg weekly (2x 75mg IM Monday/Thursday) - **GHK-Cu:** 2mg daily - **Telmisartan:** 40mg daily (AM before gym) ::gallery[{"images":["https://retatrutidelog.com/uploads/6d94bd9d-fc28-4449-9011-fc47550c4ba8.png","https://retatrutidelog.com/uploads/e193b0be-8875-44f8-b4cf-83663f621d41.png","https://retatrutidelog.com/uploads/3bc1bdca-37d2-43e1-8238-22cd30c19d5e.png","https://retatrutidelog.com/uploads/abcb8bce-0aa6-4596-8641-741e68c5020e.png","https://retatrutidelog.com/uploads/6d148945-5b7b-45cf-9d2a-796cb06f6a45.png","https://retatrutidelog.com/uploads/8517560a-a170-4502-a134-466357d519a1.png","https://retatrutidelog.com/uploads/a5bbb501-790f-4e36-b987-e512ffc8f8f6.png"],"captions":["","","","","","",""]}] I just completed a 5-day water fast. Zero calories for 5 days. Just water, electrolytes, coffee, and diet sodas. The scale dropped 10 pounds. I crossed the -100 pound milestone. **Total loss: 105.8 pounds in 34 weeks.** Let me break down what actually happened during this fast. ## Week 34: The 5-Day Water Fast This wasn't my first water fast. I've done several in the past - 5 days, even a 30-day fast years ago. But this one was different. **Why I did it:** I did this in support of a friend. He lives far away, we communicate over Telegram. He didn't directly ask, but hinted enough that I said I'd do it with him if he committed. So we did a remote water fast together. **Was it necessary for fat loss?** No. I don't think the fast was necessary to continue what I was already doing. I probably would have lost almost the same amount of fat this week without fasting. **But:** The fast stripped off all the subcutaneous water I was holding in my midsection. That's the big difference. **What I consumed:** - Water (lots of it) - Electrolytes - Coffee - Diet sodas (Coke Zero, etc.) - Zero calories for 5 days straight **How I felt:** Good mental reset. It was a struggle, but a good mental check. I kept my gym routine, kept the same weights, felt strong all week. ## The Numbers: -10 lbs Scale, -4.4 lbs Fat ![1772276077631_100 (2).JPG](https://retatrutidelog.com/uploads/bcf5affd-f357-4fcb-a776-d11e74782423.JPG) **Week 34 vs Week 33 changes:** - Weight: 230.8 lbs (down from 240.8 lbs, **-10.0 lbs**) - Body Fat Mass: 42.0 lbs (down from 46.4 lbs, **-4.4 lbs fat**) - Muscle Mass: 176.2 lbs (down from 181.2 lbs, **-3.2 lbs muscle** - skeletal muscle) - Body Water: 138.2 lbs (down from 142.2 lbs, **-4.0 lbs water**) - Body Fat %: 18.2% (down from 19.3%, **-1.1% drop**) - Waist: 34.05" (down from 35.43", **-1.38 inches**) - Visceral Fat: 6 (down from 7, **-1 level**) **Total progress: -105.8 pounds** (336.6 lbs → 230.8 lbs in 34 weeks) The 10-pound drop breaks down like this: - **-4.4 lbs fat** (real fat loss from ketosis) - **-3.2 lbs muscle** (mostly glycogen depletion, not actual muscle fiber) - **-4.0 lbs water** (combination of subcutaneous and intracellular water) **The muscle and water losses are temporary.** I'm flat. Glycogen stores are empty. Intracellular water is depleted. I fully anticipate a rebound this weekend as I refeed. ## Ketones: Peak 4.4 mmol/L If you've been following the daily vlogs, you saw the ketone readings throughout the week. **Peak ketones:** 4.4 mmol/L (highest I've ever measured) **Average glucose:** Mid-60s mg/dL all week Deep, sustained ketosis for 5 days straight. The fat burning was real. The -4.4 lbs fat loss isn't water weight or glycogen. That's actual fat burned while fasting in ketosis. ## The Waist: Down 1.38 Inches **Week 33:** 35.43 inches **Week 34:** 34.05 inches **Change:** -1.38 inches Almost an inch and a half off the waistline in one week. That's the big visual difference from the fast - all that subcutaneous water stripped off the midsection. I measure consistently at the same spot: about 1.5 inches above my belly button. I use a digital tape measure because I'm not going to trust myself to read 0.05 precision. I'd just round to 34. **What I still see:** Fat stores in my lower abdominal section. I'm genetically predisposed to hold a ton of fat right in the middle of my gut. I'm lean and vascular in my arms and legs. The midsection is where the last bit needs to come from. ## Sub-20% Body Fat (Scale Reading) The scale shows 18.2% body fat. We know from the DEXA scan that the scale underestimates by about 2.5-3%. So my real body fat is probably around **20%**. Can I trust this week's reading 100%? No. I'm depleted from a 5-day fast. Glycogen empty, water down, everything flat. But the trend is clear: I'm getting leaner. The waist measurement confirms it. The DEXA data from two weeks ago confirms it. **18.2% on the scale. Probably ~20% in reality. Still moving in the right direction.** ## Gym Performance: Mostly Maintained I kept my full gym routine during the 5-day fast. Same schedule, same exercises, mostly the same weights. **What dropped:** **Incline press:** Normally I'd pick up the 70s and do incline press. It just wasn't happening. I put them back and went down to the 60s. **Leg press:** Normally I do 4 plates each side with a 2-second pause right before pushing up. I could only do one set with the pause. After that, I had to drop the pause and just do normal reps. **Everything else:** I felt just as strong. No noticeable weakness. Energy was fine all week. The ketones kept energy levels stable. I didn't feel weak or tired. ## Breaking the Fast: Strategic Refeed I broke the fast this morning at 4am. Got on the scale, took all the measurements, then went to town on food. **But it wasn't crazy.** I'm using this weekend for a strategic refeed. I'll be heavier on carbs today and tomorrow, but nothing extreme. No Cheesecake Factory or anything like that. **What I broke my fast with:** - 3 packets of cheese grits (300 calories, 63g carbs total) - Fair Life protein shake - Pre-workout mix (9g citrulline, 5g creatine, flavoring) - Lots of water (36+ ounces) **Post-workout meal (after recording this):** - 5 whole eggs - 1 cup cottage cheese - Heavy on protein and fats **Rest of the day:** - 2 boneless, skinless chicken thighs + can of green beans - 7% ground beef with cauliflower rice (half to 3/4 pound depending on hunger) - Skipping the second Fair Life I'd normally have **The plan:** Protein-heavy refeed today and tomorrow. I expect to rebound a few pounds as glycogen and water come back. That's normal and expected. ## The -100 Pound Milestone **Total loss: 105.8 pounds in 34 weeks.** If you take it at face value and don't assume I'll rebound with water (which I definitely will), I've lost over 100 pounds in less than a year. **And I'd consider it a body recomposition.** The DEXA scan from a few weeks ago showed me gaining 5 pounds of lean mass and losing 31 pounds of fat over 12 weeks. I'm not just losing weight. I'm losing fat while maintaining (and even gaining) muscle. **That's the difference between a crash diet and a proper recomposition protocol.** ## YouTube Growth: 1,285 Subscribers The YouTube channel hit **1,285 subscribers** this week.
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From 29 subscribers 14 weeks ago to 1,285 now. That's 44x growth. Daily vlogs continue. Thank you all for the support.
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**+84 subscribers this week.** Steady growth continues. From 29 subscribers 14 weeks ago to 1,285 now - that's **44x growth** in just over three months. ## Lab Partner: Order Shipped, MOTS-c Testing Coming The Lab Partner peptide order shipped last night. The clock has started. **What's in the order:** - BPC-157 - TB-500 - MOTS-c - GHK-Cu - Tesamorelin **MOTS-c is winning the member vote.** That'll be the first compound sent to Freedom Diagnostics for testing. **Timeline:** - Shipped: Last night - Estimated arrival: ~2 weeks - Poll closes: 2 days after arrival - Send to Freedom Diagnostics: Same day poll closes - COA results: 2-3 days after they receive it **About 50 members** in the Lab Partner tier right now. That's a bit short of the $225 needed for testing, so I'll cover the difference. If you want to be part of this, use the [join link on YouTube](https://www.youtube.com/channel/UCRKyrE8khBaia7PHFqWdqpg/join). ## StepUp Challenge: Week 34 Update - 19 Members We gained **1 more member** this week! Now at **19 members**.
Group Name retatrutidelog
Number of current members 19
Date Range 2026-02-20 to 2026-02-27
Sum of total steps of all members 1,023,159 steps
Avg daily steps of all members 8,185 steps/day
Total distance covered by group 465.07 miles [748.46 kms]
Weekly Wrap-up: 1.02M+ steps and 465+ miles covered with 19 members. Average daily steps: 8,185/day. First time breaking 1 million steps in a week!
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). ## Protocol Update: Dropped to 6mg This Week Week 34 was the first week at 6mg retatrutide (down from 8mg). **The reality:** 6mg feels exactly the same as 12mg to me right now. Retatrutide hasn't provided any appetite suppression for me in months. Or maybe it has, but my metabolism has increased enough that the hunger signals are strong enough to overpower it. **Either way:** I feel no difference between 6mg and 12mg. Same resting heart rate. Same everything. **The titration plan:** - Week 34-36: 6mg weekly (3 weeks total) - Week 37-39: 4mg weekly (3 weeks) - Week 40: 2mg weekly (final week of the cut) I'm trying to time it so I hit 215 lbs the same week I'm at 2mg. **Rest of the stack:** - Testosterone Cypionate: 150mg weekly (staying on permanently) - GHK-Cu: 2mg daily (subcutaneous, heavily diluted to avoid stinging) - Telmisartan: 40mg daily (blood pressure management) ## What's Next **Rebound:** I fully expect to rebound a few pounds this weekend as I refeed with carbs. Glycogen and water will come back. That's normal and expected after a 5-day fast. **Back to normal eating:** Monday I'll be back to my regular 2200 calories, 230g protein per day. **Lab Partner order:** Arriving in ~2 weeks. MOTS-c testing shortly after. **Titration:** Staying at 6mg for 3 weeks, then dropping to 4mg. **Goal:** Still 215 lbs / 15% body fat. About 15-16 more pounds to goal weight. 105.8 pounds down. Body fat around 20% (DEXA-adjusted). Waist at 34.05". Visceral fat at 6. This was an aggressive week - 5-day water fast, 10-pound drop, over 100 pounds total lost. Was the fast necessary? No. But it was a good mental reset and stripped off all the subcutaneous water I was holding. The rebound is coming. That's fine. The fat loss is real. ::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.