## YouTube Summary Subscribe at https://www.youtube.com/@Dark.Rebuild if you prefer video format. ::youtube[{"videoId":"_3U8CDqLjy0"}] ## Current Stats - **Week 29 Weight:** 246.2 lbs - **Weekly Change:** -4.2 lbs - **Total Progress:** -90.4 lbs - **Retatrutide:** 12mg weekly (single dose Monday) - **HGH:** 5iu daily (single IM injection at night) - **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/bbb97146-e5d3-469f-b4ae-b5998824c821.png","https://retatrutidelog.com/uploads/e9ce502f-0884-4de5-9f62-34735c6e66e6.png","https://retatrutidelog.com/uploads/61c92a52-f8d1-41c4-9743-6a9884f95c25.png","https://retatrutidelog.com/uploads/a9de84bf-dd65-48fc-bd8a-70a15d4ce729.png","https://retatrutidelog.com/uploads/b3f644a0-5df1-4f2f-973b-45182440a4e2.png","https://retatrutidelog.com/uploads/f62a6ee1-ed16-4093-8adc-4b648d1b53b6.png","https://retatrutidelog.com/uploads/dd220f62-bb44-4f61-98ad-b9457b3d300f.png"],"captions":["","","","","","",""]}] This was the week I crossed **90 pounds lost** since starting. 90.4 pounds to be exact. From 336.6 lbs to 246.2 lbs in twenty-nine weeks. But the scale weight isn't the most interesting part of this week. The body composition changes tell a more nuanced story: I lost 2.6 lbs of fat and dropped 1.2 lbs of muscle mass... except I didn't actually lose muscle. The 1.2 lb "muscle loss" perfectly matches the 1.2 lb water loss. This was a water flush from increased hydration, not tissue loss. This week I also launched a [custom water tracker](https://retatrutidelog.com/water) and committed to drinking 1.5 gallons daily. Spoiler: I didn't hit that goal once. But I learned why, and I'll share the data. Let me break down what happened this week. ## The Numbers: Week 28 vs Week 29 **Week 29 vs Week 28 changes:** - Weight: 246.2 lbs (down from 250.4 lbs, **-4.2 lbs**) - Body Fat Mass: 55.8 lbs (down from 58.4 lbs, **-2.6 lbs fat**) - Muscle Mass: 177.8 lbs (down from 179.0 lbs, **-1.2 lbs muscle**) - Body Water: 139.6 lbs (down from 140.8 lbs, **-1.2 lbs water**) - Body Fat %: 22.7% (down from 23.3%, **-0.6% drop**) - Waist Measurement: 37.04" (down from 37.67", **-0.63 inches**) - Visceral Fat: 9 (down from 10, **-1 level**) **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. The 90 pound milestone is huge. Body fat at 22.7% is progress. Visceral fat at 9 is the lowest it's been. But the muscle/water relationship is what makes this week interesting. ## The Water Flush: Not Muscle Loss One of the things you'll notice this week is that the scale shows a muscle mass reduction of 1.2 lbs... but body water also dropped by exactly 1.2 lbs. This isn't muscle tissue loss. This is a water flush. **What happened:** I started hyper-focusing on hydration this week (more on that below). When you dramatically increase water intake, your body initially flushes excess water as it adjusts. The bioimpedance scale interprets this water loss as "muscle loss" because muscle tissue holds water. The 1:1 ratio of muscle loss to water loss confirms this. I didn't lose 1.2 lbs of lean tissue - I flushed 1.2 lbs of water that was being held in muscle tissue. The fat loss, however, was real: **2.6 lbs of fat gone** while the scale dropped 4.2 lbs total. ## Water Tracker Launch: Built Because Everything Else Sucks This week I announced on YouTube that I would be focusing on hydration and trying to drink **1.5 gallons of water per day**. The problem: every free water tracking app is a massive ad trap. And the Amazefit watch doesn't have native water tracking built in. So I built my own: **[retatrutidelog.com/water](https://retatrutidelog.com/water)** ![create_tracker_form.png](https://retatrutidelog.com/uploads/72ead281-1414-475e-a7ee-39da1732d84a.png) **How it works:** - No account required - Fill out the form with your settings (glass size, daily goal) - Get a custom URL slug to find your tracker later - Each tracker has a password for edit mode (optional) - Without password = view-only mode where anyone can see your stats - You can share your tracker publicly or keep it private **My tracker:** [retatrutidelog.com/water/bold-rapids-51](https://retatrutidelog.com/water/bold-rapids-51) ![tracker_stats.png](https://retatrutidelog.com/uploads/8f5e1424-95eb-45ac-a10c-5ea72fd8ecaa.png) **Week 29 hydration stats:** - **Goal:** 192 oz/day (1.5 gallons, 24 glasses at 8 oz each) - **Reality:** 130-168 oz/day (0.68-0.875 gallons) - **Best day:** Monday, Tuesday, Wednesday, Thursday (168 oz = 21 glasses) - **Worst day:** Friday (144 oz, but I forgot to log the last few glasses before bed) - **Saturday:** 0 oz logged (forgot to track at all) **The truth:** I didn't hit 1.5 gallons a single time last week. I still hit 130+ oz every day, which is solid hydration. But the 1.5 gallon goal proved harder than expected. It's a lot of water to drink consistently. The app works great though. Simple, ad-free, no account hassle. If you want to track hydration without the bullshit, try it out at **[retatrutidelog.com/water](https://retatrutidelog.com/water)**. ## Sleep Sacrifice: When Life and Training Compete This week I had some issues with sleep, but not from retatrutide or anything in my stack. The issue: conflicting schedules with my wife. She likes to stay up a little later than I do. I need to hit bed early to make my 4:00 AM wake-up time for the gym. If I want to stay "active" - if you catch my drift - I need to be willing to sacrifice some sleep. I made that choice a couple nights in a row. That was a victory in one department, but it caused me to hit the wall on Wednesday. **Wednesday morning:** I got up at 4:00 AM, got dressed, got ready for the gym... and knew in my gut that I shouldn't try to force that workout. So I sat down in my living room chair, put my feet up, and went back to sleep for about 90 more minutes. **It was the right call.** A much younger me would have forced that workout and daily vlog. They both would have been shit. Now I know better: rest when your body is screaming for it. One missed workout won't derail progress, but pushing through when you're wrecked can set you back for days. Sleep is a performance enhancer. Sometimes the best training decision is not training. ## RENPHO Scale Report: Week 29 Body Composition ![report (30) (1)-1-fotor-202601247837.png](https://retatrutidelog.com/uploads/be34d36c-efb8-45e1-9854-9493219c79ab.png) The [RENPHO smart scale](https://amzn.to/4pKOyai) shows another solid week of fat loss with water adjustment. **Key metrics Week 29:** - Weight: 246.2 lbs - Body Fat Mass: 55.8 lbs (22.7%) - Muscle Mass: 177.8 lbs - Skeletal Muscle: 110.6 lbs - Body Water: 139.6 lbs - Visceral Fat: 9 - BMI: 31.6 Body fat percentage at 22.7% is a new low. I've now lost 0.6% body fat in one week, continuing the aggressive cut. Visceral fat at 9 is the lowest I've recorded. That's the dangerous fat around your organs. Getting this number down is more important than scale weight. The 2.6 lbs of fat lost this week shows the protocol is still firing hard. ## YouTube Growth: 446 Subscribers
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## StepUp Challenge: Week 29 Update - 13 Members We gained one more member this week! Now at **13 members**.
Group Name retatrutidelog
Number of current members 13
Date Range 2026-01-16 to 2026-01-23
Sum of total steps of all members 652,147 steps
Avg daily steps of all members 8,151 steps/day
Total distance covered by group 296.43 miles [477.06 kms]
Weekly Wrap-up: 652K+ steps and 296+ miles covered with 13 members. Average daily steps: 8,151/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). ## The 90 Pound Milestone: What It Means From 336.6 lbs to 246.2 lbs in twenty-nine weeks. **90.4 pounds lost.** This is the milestone I didn't think I'd hit this fast. When I started, I thought maybe I'd lose 1-2 lbs per week like every other diet I'd tried. Instead, I've averaged **3.1 lbs per week** for seven months straight. The difference this time: - Retatrutide handling hunger and cravings - HGH preserving muscle while cutting aggressively - Strategic nutrient timing and keto cycling - Consistent training 6 days per week - Systematic tracking and protocol adjustment This isn't a diet. It's a systematic optimization process with pharmaceutical support. The next milestone: **15-18% body fat**. Currently at 22.7%, so another 5-7% to drop. At the current rate of fat loss, that's 6-10 more weeks. ## Lessons from Week 29 **1. Water intake affects bioimpedance readings dramatically.** The 1.2 lb "muscle loss" that perfectly matched the 1.2 lb water loss proves the scale's lean mass readings are heavily influenced by hydration status. This is why DEXA scan validation (coming Feb 14) is critical. **2. Hydration goals need to be realistic.** 1.5 gallons per day sounded achievable. In practice, it was hard to hit consistently. I'm adjusting the goal to 1 gallon (128 oz) daily, which I can hit reliably. **3. Sleep is non-negotiable for performance.** Sacrificing sleep for a couple nights is fine for life balance. But when your body says "don't train today," listen. One missed workout beats three days of subpar training from overtraining. **4. Building tools solves real problems.** Every water tracking app was an ad-riddled nightmare. Building my own took a few hours and solved the problem permanently. Sometimes the best solution is just making what you need. ## What's Next **DEXA scan:** February 14, 2026 at 7:30 AM. This will validate whether the bioimpedance scale's body composition readings are accurate or drifting. **Hydration goal adjustment:** Moving from 1.5 gallons to 1 gallon daily. More sustainable, still optimal for performance and recovery. **Continue the cut:** Still targeting 15-18% body fat. Another 5-7% to drop. The aggressive cut continues. **Protocol stays the same:** Retatrutide 12mg weekly, HGH 5iu daily, Test 150mg weekly, Telmisartan 40mg daily. Everything is dialed in. 90 pounds down. Another 20-30 to go depending on final body composition goals. ::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.