235 to 175 — My Weekly Progress Log

I started at 235 lb with a 44-inch waist. I’ve been working on losing the weight for a while now, and I wanted to start keeping a weekly log of what I’m doing, what’s working, what I change, and how things progress.

For roughly the first four months I was doing keto. About two months ago I started retatrutide, and I’ve since moved away from keto and gotten much more specific with my calories, protein and training.

Right now I’m eating around 1,750 calories a day, aiming for about 200g of protein, 120g carbs, 50g fat and 35g fiber. I’m not trying to lose weight as fast as possible. I want to keep making progress while holding onto as much muscle and strength as I can.

I’m currently lifting five days a week and doing cardio/recovery on the other two days. My strength has been steadily improving, and lately I’ve started using heavier weights with fewer reps on some exercises rather than just trying to do more reps.

My waist has gone from 44 inches to 36 inches, so I’m down 8 inches from where I started. I also just picked up a scale that tracks several different measurements, so starting next week I’ll include those numbers in the log and see how they trend over time rather than putting too much weight on any single reading.

My current goal is 175 lb. Once I get there, I’ll reevaluate where I’m at and most likely start slowly increasing calories and concentrate on adding muscle without putting a bunch of the weight back on.

I’ll update this every week with my weight, waist, workouts, cardio, strength, calories, macros, supplements and anything I change along the way. I’m also open to advice or suggestions, especially from anyone who has done something similar.

Starting weight: 235 lb
Starting waist: 44”
Current waist: 36”
Goal weight: 175 lb
Calories: ~1,750/day
Protein: ~200g/day
Training: 5 days/week
Cardio/recovery: 2 days/week

Nothing complicated. I just want an accurate record of what I’m doing and what the results actually look like week to week.