Week 14: 280.6 lbs, RENPHO Scale Reports & SLU-PP-332 Addition
## Current Stats
- **Week 14 Weight:** 280.6 lbs
- **Weekly Loss:** 2.9 lbs
- **Total Progress:** -55.8 lbs
- **[Retatrutide]{card:retatrutide}:** 8mg (Split dosing Monday and Thursday)
- **[Tesamorelin]{card:tesamorelin}:** 2mg daily
- **[5-Amino-1MQ]{card:5-amino-1mq}:** 15mg daily injections (final week before break)
- **SLU-PP-332:** 6mg daily (3mg twice daily - newly added)
- **Testosterone Cypionate:** 150mg weekly (3x 50mg)
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Real life has been hectic - I feel like I just posted Week 13, yet here I am drafting Week 14. This is another big week for fat loss: down 2.9 pounds and on the edge of breaking into the 270s! That will definitely happen next week.
## First RENPHO Scale Report: New Data Collection
As mentioned last week, I picked up the [RENPHO smart scale](https://amzn.to/47jrYj3) with 8 electrodes for body composition tracking.
This is the first week using this scale, and it will be part of these weekly check-in posts going forward. I plan to bring it with me when I do my DEXA scan in November so I can take a report and then immediately do the scan. It won't be a perfect comparison, but it will be interesting to see how close the big ticket items are.
## Gym Performance: Feeling Stronger Every Session
I'm feeling stronger at the gym and genuinely look forward to going each morning. There's no sense of dread or dislike. Still early morning - most days I'm there by 5:00am.
Here's what I've been doing in the gym for the last couple months. Simple feels good for me, and I'll likely keep this for a few more months. The closest gym to me is a Planet Fitness, so I'm slightly limited by what's available, but this works. I feel like the progress I see in the mirror doesn't get picked up in my weekly photos, but I actually see changes happening.
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### 🏋️♂️ **Planet Fitness Version – 5 Days/Week, 4×10**
**Day 1 – Chest & Triceps** *(Smith machine work first)*
1. Smith Flat Bench Press – 4×10
2. Smith Incline Bench Press – 4×10
3. Smith Close-Grip Bench Press – 4×10
4. Machine Chest Press – 4×10
5. Pec Deck Fly – 4×10
6. Cable Rope Push-Downs – 4×10
**Day 2 – Back & Biceps** *(Smith work first)*
1. Smith Rack Pull / RDL – 4×10
2. Smith Bent-Over Row – 4×10
3. Lat Pulldown (Wide Grip) – 4×10
4. Seated Cable Row – 4×10
5. EZ-Bar Curl (Fixed Bar Rack) – 4×10
6. Incline DB Curl (Strict) – 4×10
*Optional Finisher:* Cable 21s × 2 rounds once per week
**Day 3 – Legs (Quad & Ham Focus)** *(Smith machine work first)*
1. Smith Back Squat – 4×10
2. Smith Front Squat – 4×10
3. Smith Standing Calf Raise – 4×15
4. Leg Press (Horizontal/Angled) – 4×10
5. Leg Extension – 4×10
6. Seated Leg Curl – 4×10
**Day 4 – Shoulders & Arms** *(Smith work first)*
1. Hammer Strength Shoulder Press – 4×10
2. Smith Upright Row – 4×10
3. Single-Arm Behind-Bench DB Preacher Curl – 4×10
4. Hammer Curl – 4×10
5. Straight-Bar Drop-Set Curl – 4×10 *(4 drops per set)*
6. Overhead Rope Extension – 4×10
**Day 5 – Upper Density & Reload (Saturday)** *(Smith machine block first)*
1. Smith Incline Bench Press – 4×10
2. Smith Flat Bench Press – 4×10
3. Smith Reverse-Grip Row – 4×10
*(Free-weight & machine block)*
4. DB Incline Press – 4×10
5. Lat Pulldown (Neutral Grip) – 3×10
6. Hammer Strength Chest Press (Optional) – 3×10
*(Arm finisher block)*
7. Incline DB Curl – 3×10
8. Cable Rope Push-Downs – 3×10-12
9. *(Optional Finisher)* – Push-Up → Seated Row Superset × 2 rounds
**Weekly Schedule:**
- Mon – Chest/Tris
- Tue – Back/Bis
- Wed – Off or Active Recovery
- Thu – Legs
- Fri – Shoulders/Arms
- Sat – Upper Density & Reload
- Sun – Rest
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## Diet: The Strongest Part of the Plan
Diet continues to be the strongest part of this plan. I'm still basically low carb and bounce back and forth between IF, OMAD, and 3 meals a day. Easily hitting my protein goals with food and [Fairlife Core Power](https://amzn.to/4nMgiuY) shakes.
Moving from a single 8mg injection per week to two 4mg injections on Monday and Thursday has really brought back the original appetite suppression I enjoyed in the first 10 weeks. I have no side effects from the retatrutide aside from some slow-moving bowels (everything is solid though).
I still daily track my ketones and glucose with the [KETO-MOJO meter](https://amzn.to/4odLNxZ) and know that I'm almost always in a deep state of ketosis. This puts me at 14 weeks in keto:
## Protocol Changes: SLU-PP-332 Addition
My protocol is changing slightly. I'll be stopping 5-Amino-1MQ for 2-3 weeks after this week, then resuming. I really like the boost of energy I get from it - still feels super clean with no crash.
I mixed a batch of injectable SLU-PP-332 and started injecting 3mg twice daily (6mg total daily). Not sure on the length of this cycle yet, but the effects are noticeable:
- **Increased thermogenesis:** More sweat during any activity
- **Evening flushing:** By late evening I have warm ears and flushing in the face which is warm to the touch. I usually get warm, red ears while in keto, but this is slightly different and more pronounced
I've been taking it all of Week 14, and I feel like this contributed to the large loss week. We'll see if this keeps up, but I'm feeling amazing and locked in all the time now.
## Sleep Quality: Beautiful Deep Sleep Metrics
Sleep... what can I say here? It has been beautiful. Deep sleep metrics continue to improve, and I wake up before my 4:30am alarm feeling refreshed. [Earth Elixir 4-in-1 Sleep Aid](https://amzn.to/42wmSNS) is on subscription for me - it's effective and third-party tested.
## Wife's Retatrutide Update
A short update on my wife's retatrutide usage: she reported no appetite suppression at 2mg, and we bumped her up to 3mg. That's where it kicked in for her.
I found it super interesting that it was like a light switch for me when I started, but took almost 3 weeks for her to start feeling the effects. No side effects reported.
## StepUp Challenge: New Member Joins!
We added another member to the group - we're at 4 members now! Our newest member is crushing their daily steps by a lot. Here are the group stats for this 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).
## Looking Ahead: Breaking Into the 270s
Next week should put me into the 270s for the first time in years. The combination of split dosing retatrutide, SLU-PP-332's thermogenic effects, and the deep ketosis state is delivering exceptional results.
After this week, I'll take a 2-3 week break from 5-Amino-1MQ while continuing the SLU-PP-332 protocol. The systematic approach to cycling compounds continues to pay dividends.
Fourteen weeks in, nearly 56 pounds down, and feeling better than I have in years. The consistency continues.
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