I started training again in December after taking a 4-year break. Overall, I have 15 years of lifting experience, so muscle memory definitely played a huge role.

I followed a very strict diet:

250–300 g protein per day 100–200 g carbs 60–80 g fat

My training split was: Push – Pull – Legs – Rest – Repeat.

I also used:

Retatrutide: 1 mg twice a week (Tuesday & Saturday) Testosterone Enanthate: 250 mg twice a week (Tuesday & Saturday)

In May, I added:
Masteron: 250 mg per week.

The diet was actually much easier than I expected. Retatrutide kept my hunger under control, so I could fully focus on my training and had consistent energy throughout the day.

My goal now is to lose another 3–4 kg before starting a lean bulk at the end of the year.

To everyone who thinks it's too late because you've taken a long break: Believe in yourself and get back in the gym. The beginning was mentally tough because I hated how far I'd fallen, but muscle memory is real. Your physique comes back much faster than you think if you stay consistent.

Both photos were taken in the morning on an empty stomach.