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Results so far:
| 2025-11-09 – Start Weight: 88kg Waist circumference: 97cm % body fat: 25% | 2025-12-10 Weight: 85kg Waist circumference: 93cm % body fat: 22% | 2026-01-17 Weight: 80kg Waist circumference: 86cm % body fat: 17% |
| 2026-02-01 Weight: 79 Waist circumference: 85.5 % body fat: 17% | 2026-03-04 – End Weight: 77.5 Waist circumference: 84 % body fat: 15% | SUMMARY: 4 months 88kg -> 77.5kg Waist circumference: 97cm -> 84cm % body fat: 25% -> 15% |
Diet, 3 meals a day
| Start: Protein 150g Fat 70g Carbohydrates 250g + approx. 60g pre/intra-workout (+ 7g EAA) | Towards the end approx: Protein 100-130g Fat 30g Carbohydrates 170g + approx. 60g pre/intra-workout (+ 7g EAA) |
Supplementation:
Appetite: Retatrutide (AminoPept), started at 2mg every 9 days, currently 7.5mg every 7 days, last month 10mg every 7 days.
Energy: MOTS-C (AminoPept) – 5mg 3 times a week -> I later changed to 1mg daily and this dose is perfectly sufficient.
Retaturide może też poprawiać poziom energii, W 2 i 3 fazie badań klinicznych wielu uczestników zgłaszało poprawę poziomu energii. Reta działa m.in. na receptory Glukagonu, przyspiesza metabolizm, uwalnia więcej tłuszczu z komórek, podejrzewa się że ten mechanizm może powodować mniejsze zmęczenie podczas diety.Before cardio, on an empty stomach:
- Yohimbine: started at 2.5mg, currently 10mg
- AOD 9064 (AminoPept) – 0.5mg
- L-Carnitine 1.5g (Olimp)
- L-Tyrosine 1g (NOW Foods)
- Synephrine 40mg (probably gives the least effect of everything) (Haya Labs)
Before workouts:
- any low-stimulant pre-workout (usually Supplement Needs Pre-Pump before gym + Pre-Stim+, before kickboxing Pre-Focus)
Pro-health:
- Multivitamins/minerals Olimp
- B Vitamins (Supplement Needs B-Complex)
- Vitamin E 2x daily (Swanson)
- Vitamin C (ester-c) – with every meal except pre/post-workout (Solgar, American Health, whatever is on Allegro)
- Vitamin D3 – to maintain 25(OH) level around 100ng/ml (Puritans Pride, NOW)
- Vitamin K (Jarrow K-Right)
- Magnesium Olimp 250mg with each meal or Magnesium powder, I add approx. 300mg to every 1L of water
- Potassium – added to water as needed
- Zinc
- Iodine
- Omega 3 (Olimp)
- NAC 1g morning and evening (Afega)
- LIPID Pro+ and Heart Stack+ (Supplement Needs)
- Black Garlic Extract (Aliness)
Energy/Mitochondria:
- Ubiquinol CoQ10 100mg morning and evening (NOW)
- Shilajit Mumio 250mg morning and evening (Jarrow)
Joints/Anti-inflammatory
- Curcumin 500mg once daily with a meal (whatever is on Allegro)
- Boswellia 500mg once daily with a meal (Swanson)
Cell Hydration (dissolved in water, first thing I drink in the morning)
- Creatine 15g
- Taurine 3g
- Salt, Potassium, Magnesium
For night:
- Sleep Stack (Supplement Needs)
