First change in the mirror

Not drama yet — already a signal.

After a month, numbers and how I feel start pointing the same way. Appetite more predictable, training fights hunger less, documentation becomes habit.

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Progress cards

Weight

88 kg

-4 kg vs start

Mood

7/10

Quiet confidence appears — small wins stack.

Energy

7/10

Good in sessions, slightly lower in the evening.

Series progress

29%

Documentation goal: −14 kg

−4 kg from start
Waist −4 cm
Habits stabilised

Measurements

Weight: 88 kg
Waist: 98 cm
BF (est.): ~24%

Dose history

Retatrutide

bez zmian vs tydzień 2

steady rhythm

Observation: less spontaneous snacking.

Training summary

Strength held. More technique control. Easy runs 2×.

AI Training →

Nutrition summary

Deficit still there, but without panic hunger. More volume from vegetables.

Nutrition →

Mood

7/10

Quiet confidence appears — small wins stack.

Energy

7/10

Good in sessions, slightly lower in the evening.

Biggest lesson

Small, repeatable habits beat short bursts of intensity.

Most common YouTube questions

When do results show? +

For me, first signals after a few weeks — individual and with no guarantees.

Is it only about weight? +

No. I also track waist, energy, strength and sleep quality.

Episode of the week

No linked video in this chapter — see the video library. Videos

Research read that week

No linked research note this week.

Stills / photos

Wk 4

Profile — week 4

Wk 4

Strength session

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