Retatrutide Week 36: 233.0 lbs - Pulled the Carbs, Dumped the Water
# Retatrutide Week 36: 233.0 lbs - Pulled the Carbs, Dumped the Water
## YouTube Summary
Subscribe at https://www.youtube.com/@Dark.Rebuild if you prefer video format.
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## Current Stats
- **Week 36 Weight:** 233.0 lbs
- **Weekly Change:** -4.8 lbs
- **Total Progress:** -103.6 lbs
- **Body Fat %:** 17.6% (scale reading, likely ~20% DEXA-adjusted)
- **Retatrutide:** 4mg weekly (down from 6mg)
- **HGH:** Still stopped
- **Testosterone Replacement Therapy:** 150mg weekly (prescription through clinic)
- **GHK-Cu:** 2mg daily
- **MOTS-c:** 2.5mg twice weekly (new addition)
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Last week I rebounded +7 lbs coming off the 5-day water fast.
This week I pulled the carbs completely and the water dumped.
**Down 4.8 lbs. Waist down over an inch.**
The bloat is gone. The subcutaneous water is gone. I can finally see what I actually look like.
Let me break down what happened.
## Week 36: The Carb Pull
Last week (Week 35) I rebounded violently after the 5-day fast. Gained 7 lbs, mostly water. The scale said I gained 3 lbs of fat, but that was impossible on my calorie intake - it was gut content and glycogen being misread.
**The problem:** I was eating 85-90g carbs daily (cheese grits post-workout, rice cakes at night). That glycogen storage was pulling in 3-4 grams of water per gram of carbohydrate. With all the loose skin and space where fat used to be, that water had prime real estate to migrate into subcutaneous areas.
**The solution:** Yank the carbs completely.
**This week's approach:**
- Zero starchy carbs (no grits, no rice cakes)
- Trace carbs only from vegetables and Fair Life
- High protein: 230-240g daily
- Moderate fat from whole eggs and chicken thighs
- Cucumbers for volume and satiety
**The result:** Mid-week (Tuesday/Wednesday), it was visually apparent the water was coming off. The lower fat pouch deflated. The midsection tightened up.
By Friday morning: -4.8 lbs on the scale, waist down over an inch.
## The Numbers: Water Dumped, Fat Dropped
**Week 36 vs Week 35 changes:**
- Weight: 233.0 lbs (down from 237.8 lbs, **-4.8 lbs**)
- Body Fat Mass: 41.0 lbs (down from 45.0 lbs, **-4.0 lbs fat**)
- Muscle Mass: 179.2 lbs (down from 180.0 lbs, **-0.8 lbs muscle**)
- Body Water: 140.8 lbs (down from 141.2 lbs, **-0.4 lbs water**)
- Body Fat %: 17.6% (down from 18.9%, **-1.3% drop**)
- Waist: 34.37" (down from 35.43", **-1.06 inches**)
- Visceral Fat: 6 (down from 7, **-1 level**)
**Total progress: -103.6 pounds** (336.6 lbs → 233.0 lbs in 36 weeks)
The scale says -4.0 lbs fat and only -0.4 lbs water, but I don't buy it. Based on how much my midsection changed visually and how much I urinated this week, I dumped way more than 0.4 lbs of water.
**What actually left:**
- **Subcutaneous water:** 2-3 lbs (visually apparent in midsection)
- **Gut content:** Emptied out from tighter eating
- **Real fat:** 1-2 lbs of actual fat loss
- **Glycogen:** Muscle glycogen dumped (the -0.8 lbs "muscle" is just glycogen depletion)
The scale's algorithm is still confused from the water fast rebound, so it's misreading where the weight went. But the waist measurement doesn't lie.
## The Waist: Down Over an Inch
**Week 35:** 35.43 inches (bloated from rebound)
**Week 36:** 34.37 inches
**Change:** -1.06 inches
Not quite the full 1.75 inches of bloat I gained during the rebound, but most of it came off.
The visual difference mid-week was obvious. The lower abdominal pouch deflated. The subcutaneous water cleared out. I could finally see the actual loose skin instead of it being filled with water.
I measure consistently at the same spot: about 1.5 inches above my belly button. Every Friday morning, same time, same conditions.
## The New Meal Plan: Zero Carbs, High Protein
I rebuilt my entire meal plan last weekend. The goal: pull carbs completely, keep protein sky-high, add volume with cucumbers.
**New Daily Meal Plan:**
**Post-Workout (8am):**
- 2 whole eggs
- 1 cup egg whites
- 1/2 cup cottage cheese
**Mid-Morning Snack (11am):**
- 1 Fair Life Core Power Elite (42g protein)
- 1 White Monster Energy (zero calorie)
**Lunch (1pm):**
- 7-12 oz boneless, skinless chicken thighs (don't trim the fat)
- 2 tbsp sugar-free BBQ sauce
- 2 small cucumbers (cubed, 1 tsp soy sauce for flavor)
**Dinner (5:30pm):**
- 1/2 lb 7% lean ground beef
- 1/4 cup diced onions
- 1/4 cup red and yellow bell peppers
- 2 small cucumbers
**Nighttime (8pm):**
- 1 Fair Life Core Power Elite (42g protein)
**Daily Macros:**
- Calories: ~1,750-1,800
- Protein: 230-240g
- Carbs: Basically zero (trace from veggies, Fair Life)
- Fat: ~55-60g
**The cucumbers are the key.** They provide volume and crunch without triggering water retention like starchy carbs. I get satiety from the fat in the chicken thighs and ground beef, plus the massive protein intake keeps me full.
**Do I get hungrier on low carb?** Yes, slightly more than when I had carbs. But I'll take the hunger over the psychological battle with water bloat every week.
## My Body Works Better on Low Carb
I've said this before and I'll say it again: my body responds better to low carbohydrate, higher protein and fat.
**On low carb:**
- Less brain fog
- Body feels more comfortable
- Better mental clarity
- No water retention battles
- Consistent visual progress
**The trade-off:** I'm slightly weaker in the gym. But I'll deal with that later. Right now, the priority is getting to goal weight without fighting water retention every single week.
I tried the carb approach (grits and rice cakes) for gym performance. It worked - I felt full and strong. But the water retention was killing me psychologically. Every week was a guessing game: is this fat or water?
Now I know. It's fat leaving. The water is under control.
## New Addition: MOTS-c (2.5mg Twice Weekly)
I added MOTS-c this week. It was part of the peptide order for the Lab Partner testing program, and I ordered a 10mg kit to try it myself.
**Dosing:** 2.5mg twice per week
**Initial impressions:** Pretty lackluster so far. I talked about it in my daily vlog and got some great comments and recommendations.
**The problem I discovered:** MOTS-c is an mTOR inhibitor. That's not something I want blocking muscle building, especially while lifting 6 days a week in a deep calorie deficit.
**The adjustment:** I was pinning it pre-workout, which is counterintuitive. I'm shifting it to afternoons, away from training windows. Anything that blocks muscle building is a no-go for me.
I haven't felt any energy boost from it, but I also don't feel like I lack energy or drive. That's probably more in line with the testosterone replacement therapy I'm on.
## Sauna Addition: 3x Per Week
I bought a popup sauna tent on Amazon this week. Cost: $99.
**The plan:** 30 minutes of steam 3x per week before showering.
**Why I added it:**
- Loosens up stiff muscles
- Helps with recovery
- Relaxation and stress relief
- Shoulder and back mobility improvement
**First impressions:** It works way better than I thought it would. After the first 30-minute session, I felt amazing. Shoulders weren't stiff, back was loose, everything felt good.
**Build quality:** Reasonably well-built and easy to set up, but I don't expect multi-year durability. The zippers and materials are fairly cheap. I'd estimate annual or slightly longer lifespan before needing replacement due to wear, potential mold, or zipper damage.
**Worth it?** Absolutely. I've always enjoyed having a sauna at the gym, but Planet Fitness doesn't offer that. Setting it up in my bathroom pre-shower takes about 20 minutes to heat up, and it's been an enjoyable experience.
I'm not 100% set on which days I'll use it yet, but I'm aiming for 3x per week. I might add more if I'm feeling stiff after heavy training days.
If you want to check it out: [Popup Sauna Tent on Amazon](https://amzn.to/4ltRSWV)
## YouTube Growth: 1,582 Subscribers
The YouTube channel continues to grow steadily.
**+297 subscribers this week** - the biggest single-week gain yet.
From 29 subscribers at the start to 1,582 now. That's **54x growth** in 36 weeks. Daily vlogs continue Monday morning at 4:30am. Let's go.
## Lab Partner: MOTS-c Tested, Tesamorelin Next
The Lab Partner membership testing program continues.
**What we just tested:** MOTS-c (sent to Freedom Diagnostics, waiting on COA results)
**What's next:** Tesamorelin is winning the current poll. The poll closes Friday, March 20th, and I'll package it up and send it to Freedom Diagnostics the following Monday.
**How it works:**
- Members vote on which peptide to test next
- I send it to Freedom Diagnostics ($225/test)
- Purity and quantity testing
- Members get early access to COA results
- Crowd-funded, independent verification
**Growing support:** Lots of new people joined Lab Partner recently. Appreciate everyone who's participating in the testing program.
If you want to join and vote on the next peptide test, use the [join link on YouTube](https://www.youtube.com/channel/UCRKyrE8khBaia7PHFqWdqpg/join).
## StepUp Challenge: Week 36 Update - 22 Members
We gained **3 more members** this week! Now at **22 members**.
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 4mg This Week
Week 36 was the first week at 4mg retatrutide (down from 6mg).
**The reality:** 4mg feels exactly the same as 6mg, which felt the same as 12mg.
Retatrutide hasn't provided any appetite suppression for me in months. My metabolism has increased enough that hunger signals are strong regardless of dose.
**The titration plan:**
- Currently: 4mg weekly
- Goal: Work down to 2mg when I hit 215 lbs
- Use 2mg to help with the transition to maintenance
- Once I'm consistently maintaining at 215 lbs, pull retatrutide completely
- See if the maintenance meal plan keeps me stable without the compound
**Rest of the stack:**
- Testosterone Replacement Therapy: 150mg weekly (prescription through clinic, been on it since week 5)
- GHK-Cu: 2mg daily (skin and hair improvement, loose skin insurance policy)
- MOTS-c: 2.5mg twice weekly (new addition, adjusting timing away from workouts)
**TRT has been instrumental.** Started it about 6 weeks into this journey when my testosterone came back at 243 total (well below 300). Free testosterone was tanked too. After about 5 weeks on TRT, the shift was subtle but profound - not a massive surge, but more like "oh, this is how it's supposed to feel."
Energy went through the roof. Went from "meh" attitude to "let's get some shit done." Gym consistency jumped to 6 days a week. The recent DEXA scan showed I've gained lean mass while in a deep deficit - that doesn't happen without TRT.
## Goal Weight: 215 lbs (15% Body Fat)
**Current:** 233.0 lbs, probably around 20% body fat (DEXA-adjusted)
**Goal:** 215 lbs, 15% body fat
**To go:** 18 pounds
Based on my last DEXA scan showing 175.5 lbs of lean mass, hitting 215 lbs should put me right around 15% body fat.
**But I'll probably push to 210 lbs** to account for the water rebound when I transition to maintenance calories. That buffer should let me settle at 215 lbs after the rebound.
I'm fluctuating between 98-105 lbs total lost depending on water manipulation. But the consistent trend is clear: fat is leaving, lean mass is stable or increasing.
**Timeline:** At 2-3 lbs per week fat loss, I'm probably 6-8 weeks away from goal.
## What's Next
**Diet:** Staying with zero-carb, high-protein approach. It works for my body. The water is under control. Visual progress is consistent.
**Sauna:** 3x per week for recovery and mobility.
**Titration:** Stay at 4mg for a few more weeks, then drop to 2mg as I approach goal weight.
**Lab Partner:** Tesamorelin testing after the poll closes March 20th.
**Goal:** 215 lbs (pushing to 210 for rebound buffer), 15% body fat, 6-8 weeks estimated.
103.6 pounds down. Body fat around 20% (DEXA-adjusted). Waist at 34.37". Visceral fat at 6.
This week proved it: pull the carbs, dump the water, see the real progress.
The bloat battle is over. Time to finish this cut.
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