Progress so far - Should I change anything?
So I have been getting back into everything over the course of a few months and I feel like my progress is slow for how on point with everything I am, or I just didn't realize how bad my fatness had got out of hand.
Pic is today June 12 on the left and May 1st on the right. Unfortunately I got a new scale on may 20th and forgot to save my data before switching over, but starting and current stats:
Started 267lbs, today 254.8
BF % started approx 47%, today approx 42.3%
All food and calories have been weighed and logged since April 21st. Before that was measuring and logging approximate calories and macros. Eating 2050 calories a day. Around 205g carbs, 57g fat, 179g protein.
Was on my TRT dose of test at 100mg a week up until almost 4 weeks changed to the following
200mg test e
150mg primo
4iu hgh ed
2mg reta split between two shots a week
Keeping things pretty moderate while I am at higher BF %. Last labs CBC, lipids, and everything good. A1c is 5.3 down from 5.6.
Training is 4 days a week weights - PPL and upper, then usually 45min to 60min cardio 6 days a week split between morning and night.
In my late 20s I blasted and cruised for about 3 years. My old pica are in my introduction post elsewhere.
I feel like my results are coming slow, or am I just expecting too much too fast? Should I tweak anything or just keep grinding with what I am currently doing?
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well its been 28 days since I made this post and I am down another 5lbs, at 249.8 today. Still grinding away. Pics are the one from June 12 and then today. Only change I made was that I upped my protein a bit to 205g and lowered my carbs to 179, basically switched from before. Still at 2050 calories a day.
Please do not listen to anyone saying to up the Reta. Until you see progress stall, no need for drug adjustments. Stay on track with diet and cardio, but don’t forget to keep lifting heavy. I just think more protein is something to consider
Definitely DO NOT need more Reta. I’m at 2mg a week split twice a week myself. Give it some time and definitely need more protein! It will come, just be consistent and give it some time brother!
I think you just didn’t realize how bad it had got. You’re making progress. As long as it keeps trending downward, I’d say you’re good to go. It could be wise to get an RMR test done at the places that also do Dexa scans. That way you can know more accurately what your BMR is and then roughly calculate your daily energy expenditure to see if your calories need to be adjusted. They’re already pretty damn low at 2k. Your body might think it’s starving to death and putting mechanisms in place to slow down fat loss.
Make some lifestyle changes too. When you go to the store park at the end of the parking lot so you have to walk further to/from the store. Pace around the house or your job if you have calls to make. Little things like that add up to a large NEAT and more calories burned than people realize
Good job though and keep it up.
up that reta dosage and stay consistent. you dont want fast results, you need to aim for slow steady and sustainable results.
Up the reta and reduce the cals. Increase protein to 200g+ / day using whey
Do not listen to this guy! Keep doing what your doing the carbs and fats are in a good spot do not drop either! I'd agree with the protein I'd go 1g per lb of body weight. Keep cardio the same and just increase output by hitting a step count of 12,000 a day on top of your cardio this works out around 20-30 min walk after each meal. This will also aid in digestion and help with insulin sensitivity
If a rapid cut is the goal, wouldn't it make sense to hit macros (protein, carbs, fat) and then maintain the largest possible deficit to leverage the stored energy from all that fat? With gear and resistance training helping to even build lean mass while in the cut.
Obviously this advice only applies to someone that is currently obese. And it assumes rapid cut is preferred.
Why would you recommend either one of these, let alone both if dude is dropping 2 pounds per week? 2000 cals at 250 is plenty deficit regardless of bf%. No need to change anything until progress slows down
We would get a better picture if you would write down your meals to get to the 2050 calories
It isn't the exact same thing every single day, but i weigh out all servings and log in myfitnesspal. I just find their app to be easiest and had used it in the past. Weighing cooked weight of things for the most part. If there wasn't a good entry for what I am eating I will have chatgpt give me the macros if needed.
Protein sources are mainly 93% lean ground beef, 94% lean ground chicken, chicken breast, pink wild caught salmon, tilapia, flank steak, 93% lean ground turkey, whole eggs and egg whites, and some On Nutrition protein powder.
Carbs are mainly from sweet potato, oatmeal, Rice, Dave's Killer Bread products, blueberries, green beans, broccoli, asparagus, maybe some rice cakes every now and again.
Fats mainly come from the whole foods I eat. Add in Almonds, almond better, maybe some avocado oil dressing where needed.
At the end of the day after everything I usually come within 10-15 calories plur or minus of the 2050.
I track everything in MyFitnessPal as well. If you set your location to somewhere in the UK you get to use the bar code scanner without paying for premium. Been using MyFitnessPal since before there even was a premium version and the bar code scanner came free with it :(
Calories on the label can deviate 20% either direction. If you want to lose faster you can always lower the calories.
The turtle wins the race… think of losing weight as a bowl of rice crispies. Every day you remove a couple “crispies”, over the course of days and weeks, it seems like the bowl is still full… now fast forward 3, 4… 8 months, that bowl is about empty.
Nice job my man
Only possible change.. Reta has a 6 day half life, I don’t think split dosing/mico dosing 2 mg is worth it. I could be wrong but split dosing it is for dudes who are doing large amounts and getting bad sides. Although I am new to Reta, so that could be compelte horshit
The wife started on it before me, she is down 35lbs so far, and she had to end up split dosing because of bad sides so I just started doing my shots the same day as her. I don't mind injections really. At this point in my life I have injected 1000s of times.
It’s not the injection that’s the problem it’s the mechanism of Tera and how it works… but once again, I could be wrong
Wtf are pice crispies? Wtf they feeding you in the army?
Rice Crispies.!! Editing now
WTF ARE RICE CRISPIES
You don’t know what rice crispies are?!?!? What type of trailer trash are you??? You a fake poor person.
Idk why but I fucking loooooove rice crispies with some whole milk. Can hammer an entire box no problem. Hate rice crispy treats though
They just melt into the milk
They don’t last that long around me lol. I’m like a vacuum cleaner or world class whore. They’re sucked up before they’re even partly soggy
"world class whore" I like this.
I also don't like rice crispy treats, because marshmallows are made from gelatin and gelatin is made from some horrific melted down nastiness.
Yucky yucky
As a kid, this with a ton of sugar was my breakfast for years. Grew up poor, not quite trailer park poor, but definitely poor that we got the generic 5lb bag
Sheeit, gimme generic bags any day over the over-priced box name brands
Yea, my “losing weight” metaphor doesn’t make any sense if your don’t know what rice crispies are haha
13lbs and 5%bf in 5 weeks is great. This is good, sustainable progress. Only want to ask why youve set your protein so low relative to bodyweight? I understand the higher BF%, but IMO bump protein up, replacing some carbs.
How are you measuring BF%?
Honestly my protein is where it is because of my bf %, I can always raise it and adjust. I am using the Renpho Nova smart scale, the one with the handle electrodes too, to measure BF. I know it isn't the most accurate, but using to to see trends over time mainly.
Definitely, the trend is the main thing. And the mirror.
I’d change exactly one thing: your expectations. Everything else looks like it’s working. The physique changes are obvious, your health markers are improving, and you’re building momentum. Don’t outsmart a plan that’s already producing results.
I know I know. I keep second guessing myself, or I have a time where nothing seems to really move forward. These damn mind games are something else.
Bro, you’re killing it. Two pounds a week is fantastic progress, and if you keep doing exactly what you’re doing, you’ll be a new man in six months and probably damn close to those pictures from 16 years ago within a year.
Keep it up. Just remember that weight loss isn’t linear. Some weeks the scale won’t budge, then all of a sudden you’ll drop 5 or 7 pounds seemingly overnight. That’s completely normal. Your body is constantly adapting and trying to maintain homeostasis, but consistency wins every time.
Stay the course, trust the process, and keep stacking those small victories. A year from now, you’re going to look back at this version of yourself and be incredibly proud you didn’t quit.
True. Stay the course and let the work work