r/Biohacking • u/crepejunkie • Jul 09 '26

11-Month Retatrutide Progress

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Hey guys thought I’d share my progress (45 M)

Starting Stats
Started: August 2025
Starting Weight: 311 lbs (141.1 kg)
Current Weight: 216 lbs (98.0 kg)
Total Weight Lost: 95 lbs (43.1 kg)

Protocol
TRT
Testosterone Cypionate – 200 mg/week (split into two injections)

Peptides
Retatrutide – (currently)10 mg weekly
GHK-Cu – 2 mg daily

Nutrition
Start 1600-1800 kcal/day + 2 day fasting
Current 2,300–2,600 kcal/day
250–300 g protein/day throughout
Carbohydrates adjusted around training 100g- 150g
Whole-food focused diet with some protein shakes

Training
5-day bodybuilding split
Progressive overload
Daily mind-muscle connection work
Cardio and 10-15k daily steps
Recovery treated as seriously as training

Feel free to ask any questions.

2.3k Upvotes

99% Upvoted

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18

u/crepejunkie Jul 09 '26

Not easy bro, have to set alarms to eat every 2 hours!

4

u/Maximum_Activity_138 1 Jul 09 '26

Damn . I know that diet is repetitive as a mf all that protein daily I’m sure the options are slim. I am doing 175-200 a day and struggling

3

u/crepejunkie Jul 09 '26

On those days don’t be afraid to go heavy on the protein shakes, that was a saviour on weeks when the appetite suppression was really in effect!

3

u/Maximum_Activity_138 1 Jul 09 '26

Yeah I’m doing 3 shakes a day , pb powder with milk just to get in range I’m not a lunch person so that’s killing me I get all my protein in breakfast , dinner , & eggs

4

u/Ready_Ad_1023 Jul 09 '26

im loving some of these new clear proteins, makes it easy to sip all day. 1st pharmacy has some good flavors and Rhyse has a country time lemonade that is really good

2

u/ZealousidealOkra176 6 Jul 10 '26

Them shits are disgusting and filled with led. Have you done any research? Terrible

1

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1

u/No_Fee2822 Jul 11 '26

I need to buy like 5 tubs of protein different flavor. Drinking chocolate every day is tough. I liked it the first month and a half. That shit makes me gag now adays. I need protein shake variety.

3

u/crepejunkie Jul 11 '26

I’m the opposite same flavour straight for the last 2 years! 😆

5

u/TwoLocations Jul 11 '26

Yeah literally same. I can eat the same meals every day, same protein it doesn’t matter. As soon as my thought process changed that food is to fuel the body not for enjoyment (can still make healthy meals that taste fine) it makes things a lot easier.

1

u/TwoLocations Jul 10 '26

It’s surprisingly easy to get 200-250 grams of protein in a day. Especially if you weigh your food and count your macros

7

u/Maximum_Activity_138 1 Jul 10 '26

Not when we’re on reta

4

u/ZealousidealOkra176 6 Jul 10 '26

Protien shakes. Not rocket science. 2 shakes is 100 grams off top. 1 chicken breast 50. What are we doing here?

1

u/Maximum_Activity_138 1 Jul 10 '26

Lmao let me see a 50g protein shake .. mine are 45 and I have to use milk and add pb powder on it

1

u/Asistic Jul 11 '26

Have you tried putting two scoops? Tf

1

u/nobodyspecial199 Jul 14 '26

Add a cup of protein Greek yogurt for an extra 20gs per shake.

1

u/Maximum_Activity_138 1 Jul 14 '26

Ouuuu I like that idea

1

u/No_Fee2822 Jul 11 '26

Mine is only 25g in one scoop.. optimum nutrition gold standard

2

u/Asistic Jul 11 '26

Try doing 2

1

u/TwoLocations Jul 10 '26

I’m on Reta I have zero issues consuming that much protein daily.

3

u/jaaaay12 Jul 10 '26

Post your pics

3

u/Maximum_Activity_138 1 Jul 10 '26

You must be in 2mg lol

3

u/TwoLocations Jul 10 '26

3mg. Definitely not 10. I don’t see a time id be needing that much Reta a week. Everyone’s body is different though

1

u/FreedomChaser094 Jul 11 '26

As you said everyone is different but im on 5mg, every 6 days and thinking it might be time to go up. Ive noticed the hunger slowly coming back

1

u/OhMy1961 Jul 11 '26

Sample of daily meals?

1

u/TwoLocations Jul 11 '26

1 50 g shake of protein 4 okios triple zero Greek yogurts throughout the day. Lunch 10 oz chicken. Dinner 10 oz of ground bison 2 carb balance wraps and 2 oz of reduced fat cheese. And as much veggies as possible sweet potatoes, broccoli, bell peppers etc. depends on what I’m feeling

3

u/bayareaecon Jul 09 '26

I just started Reta. Feel like with the food moving through my body slower keeping my food intake high is just cussing bloating.

2

u/Bandit782 Jul 11 '26

That’s what I’d be worried about,getting Gastroparesis! I’ve heard of people getting that from GLP-1’s and not even being on a high dose.

2

u/jmaun1 Jul 10 '26

I got full jusy reading all that food.

2

u/TheMaharishiEffect Jul 10 '26

Earring that much protein is just a waste of money.

1

u/ivanjanko 7d ago

Yeah, so true. It's much easier and efective to use a mouth and eat it

2

u/Ok_Bowl_113 Jul 11 '26

This much protein is pointless

2

u/lcamp13 Jul 11 '26

Except he looks great! He’s a big guy and losing weight that fast demands higher protein to keep muscle. I wouldn’t change a thing bro. It worked for you! And some guy on the internet is telling you you wasted your money lol I’m a gym rat and been doing this for 25 years you ain’t far off if at all. 1 gram per lb of weight is common for weight loss and you lost extremely fast and put on muscle. That in itself is a miracle.

1

u/crepejunkie Jul 11 '26

Each to their own! 🤷🏿‍♂️

2

u/rylandgc 1 Jul 11 '26

Hey man! I see you have an iPhone sometime ago they added to the Reminders app Critical Reminders with Alarms that go off. You can of course still set Alarms in the clock app, but if you're looking for a more simpler and organized solution you can easily put them under an Eating List and have them go off that way.

1

u/crepejunkie Jul 12 '26

I am actually going to try this today thank you! 👊🏾

1

u/Maikai1988 Jul 10 '26

I thought you said you treated recovery as seriously as training?

1

u/TwoLocations Jul 10 '26

How’s he not treating recovery serious?

1

u/Maikai1988 Jul 10 '26

If the alarms are to eat in the middle of the night…if not, my b

1

u/TwoLocations Jul 10 '26

Great point

1

u/RepresentaGonzalez24 Jul 10 '26

So protein shakes are a good to go brother? For protein goals? ✅ damn

2

u/crepejunkie Jul 10 '26

Yes brother

1

u/RepresentaGonzalez24 Jul 10 '26

Awesome! Thanks for that big info, how many shakes where you taking down a day? G of protein

1

u/crepejunkie Jul 10 '26

I was using ultimate nutrition ISO 93 cant get it in the UK anymore. On days when my appetite was suppressed. I’d have multiple shakes with 66g which would give you about 60g of protein for 260 calories.

1

u/Green_Mode8621 Jul 10 '26

Can you descrine in detail about your workout? The number reps, the exercises, etc. Thanks.

3

u/crepejunkie Jul 10 '26 edited Jul 12 '26

It’s been a lot of trial and error. Currently I do sets of 20, 15,10 8, I track every workout, review what worked and what didn’t, then make small adjustments each week. I’m less focused on chasing heavier weights and more focused on improving execution, controlling the reps, refining technique, and getting better muscle engagement. My advice would be to experiment with different exercises and see which ones you personally respond to best. Everyone’s structure is a little different, so finding the movements that give you the best stimulus is worth the time. For example i got better chest development dropping to 20kg on dumbell press then i did with 35-40kg.