+ 6 Fat loss transformation
Hello yall. Been a long time! This is my fat loss journey to get back into shape for being the dad and husband I should be.
I started my company in 2019, same year I started my family and I’ve just gotten to be a little fatty. I competed 2014 to about 2018 as a teen to young adult and dominated the shows around here. Thought I would make nationals very soon..
Back Jan 2025 though I slipped off my back hoe in a rain storm and tore my ACL, LCL, meniscus, major cartilage damage and fractured my knee cap. 1st surgery was April and had 2nd surgery in November. In the time I’ve been out and down I’ve put on 48 pounds on top of being out of shape. It’s created a mess.
The goal is to drop fat, maintain as much muscle as possible (knowing I will lose more than I’d like but the goal is fat loss at all costs).
Current stats to start:
6’1
307lb
??? BF
Diet will be posted below in detail along with training and cardio to start.
Cycle wise I’m starting off just test, prov to help free up test, and utilizing Reta for the appetite control. A few old mentors of mine preached to me about Reta and not needing a lot. So I’ll hit 2mg and ride it out as long as possible upping just to do need basis. I will not be going over 3.5mg so I’ll be upping .2mg at a time if I do.
HGH and IGF has always been a fav for me. I never went over 20mcg post so I don’t plan on going over that. HGH I got heavy sides over 4IUs back then. So I’ll be keeping at 4IU and wouldn’t be surprised if I taper down to 3IUs again at some point.
Photos, I’ll take pre cycle photos:
1) 2020, couple years removed from bodybuilding and just focused on family and work. Barely going to the gym and eating awful. Ideal at this weight I felt my best so I’d like to be around here but a few BF percentages down. And I was the happiest which matters a lot now a days
| Week/Product | Test E | Prov | HGH | IGF LR3 | RETA |
|---|---|---|---|---|---|
| 1 | 600mg | 50mg | 3IU | 20mcg | 1.5mg |
| 2 | 600mg | 50mg | 3IU | 20mcg | 1.5mg |
| 3 | 600mg | 50mg | 3IU | 20mcg | 1.5mg |
| 4 | 600mg | 50mg | 3IU | 20mcg | 1.5mg |
| 5 | 600mg | 50mg | 3IU | 2mg | |
| 6 | 600mg | 50mg | 3IU | 2mg | |
| 7 | 600mg | 50mg | 4IU | 20mcg | 2mg |
| 8 | 600mg | 50mg | 4IU | 20mcg | 2mg |
| 9 | 600mg | 50mg | 4IU | 20mcg | 2mg |
| 10 | 600mg | 50mg | 4IU | 20mcg | 2mg |
| 11 | 600mg | 50mg | 4IU | 2mg | |
| 12 | 600mg | 50mg | 4IU | 2mg | |
| 13 | 600mg | 50mg | 4IU | 20mcg | 2mg |
| 14 | 600mg | 50mg | 4IU | 20mcg | 2mg |
| 15 | 600mg | 50mg | 4IU | 20mcg | 2mg |
| 16 | 600mg | 50mg | 4IU | 20mcg | 2mg |
| 17 | 600mg | 50mg | 4IU | 2mg | |
| 18 | 600mg | 50mg | 4IU | 2mg | |
| 19 | 600mg | 50mg | 4IU | 20mcg | 2mg |
| 20 | 600mg | 50mg | 4IU | 20mcg | 2mg |
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Realized I’m the worst at updating this. We can’t all be like Makwa.
Well 8 weeks completed and down 23lbs total! I’ve had 2 weeks where I’ve dropped a lot of weight that might offset how much I’m trying to lose weekly. The first week I dropped a lot of weight, and week 6 I dropped 5.5lbs because I got food poisoning from chipotle and I was shitting liquid.
Doses moved to 700mg test, 6iu of GH (I went up) and riding out the Reta at a Lower dose.
Strength keeps going up, fuller and 100% putting on size as I lean out. It’s very noticeable.
Why such a high dose of test in a fat loss phase?
750mg is not high by any means.
Also I mean fat loss is catabolic in nature. I have a lot of mass still in retaining and recomping long term. I usually run more on recomp or fat loss phases than growth phases.
Also decided to do 750mg. 1ml of 76s testE MWF!
Will pull bloods in 4 weeks!
After one week! Weighed in at 302.7
Thoughts: well, Reta kicked my ass! At 1.5mg I have 0 cravings and thoughts of food. Eating is a slight chore but love it so far.
Big drop in scale but that’s of course being low on carbs and calories to get this metabolism working again. Mostly water. My face isn’t as puffy and I can tell the unnecessary water I’ll be dropping is going to feel good!
Training went well, really been focusing on the negatives on certain exercises. I am an intensity guy. Always have been. Unless it’s back or legs I can finish a workout in 35 mins and went ape shit. I’ve tried volume when I was bodybuilding but I’d go too psycho and burn out mid workout. Short and sweet!
Diet was near perfect! No cheating but subbing things once in a While if the macro breakdown is the same! Ate out for a pre meal at chipotle but made it work! Just chicken, guac and rice!
Been on TRT and front loaded the week before starting so of course my bloods are still climbing but towards the end of this week, I was handsy with the wife a little extra!
Definitely found the sweet spot between 20mcg of LR3 and 30g of carbs. Swapped the 30g karbolyn for 17 haribo gummy bears ;) same 30g of dextrose. Can’t beat a few candies PWO for the carbs over cyclic dextrin.
I’ve always heard that you rebound your weight when you use weight loss drugs unless you use a maintenance dose. Are you planning on using a maintenance dose? This isn’t advice btw just wanting to learn.
100% a myth. Scientifically no way there is a rebound. What it is, you slow your eating down and come off and start eating like shit again and get fat. It’s just because people have no self control
Well thought out!
Diet to start
Macro breakdown:
2,360 calories, 289p, 127c, 77f
Meal 1 (busy with the kiddos and answering emails for work so for ease it’s a Shake):
* 2 scoops of isolate (60g protein)
* 2 cups of almond milk
* Scoop of greens
Meal 2:
* 3 whole eggs
* 1 cup of egg whites
* 2 strips of Columbus (only) turkey bacon
Meal 3:
* 6oz chicken breast
* 2 cups of spinach
* Some cucumbers on the salad
* 1 Tb avocado oil drizzled on
Meal 5 (pre)
* 8oz lean fish
* 135g avocado
* 175g rice
Pre workout shake with:
* 1 Rice Krispie treat mini
Post workout shake and pre bed:
* 2 scoops of isolate (60g)
* 2 cups almond milk
* 30g of carbs from karbolyn
Supplements:
• liv52
• creatine in pre workout shake
• BCAA in intra workout shake for flavor
• digestive enzymes with meal 1 and meal 3
• pre and probiotics
• mens daily
• beet chews for BP
• garlic caps for BP
• Animal Joint Support
I think you’re starting your calories a little low brother. You want to be able to pull out 200-300 cals at sticking points over a few months until you reach like 1500 a day for 2-3 weeks then end the diet. Other than that everything looks solid and thought out bro.
So the idea is my metabolism is slowed. Trying to kick start it by low carbs and force my metabolism to get running for 2-3 weeks. I’ll reintroduce more carbs and start back on a higher calorific intake. I just need to get my metabolism going again.
This is 2lbs a week loss. Once I can get my metabolism rolling on this low carb I’ll add in 100g of carbs back, and pull from there!
Weigh ins weekly and adjust from there. Usually at sticking points I add in cardio in the past for prep. I always kept food as high as possible. Right now I have 0 high intensity cardio. It’s just walking to warm up on treadmill. So first sticking point I’ll probably add in cardio in tune
Seems like a pretty reasonable blast/cycle. I've heard igf1-lr3+hgh is awesome together. I've only ever used them separate.
I loved it!
I had used it at 19 during prep. I was able to grow my quads a little more leading up to show! 20 MCG post, 3IUS. I was only on 525mg prop and 300mg Mast last 10 weeks of show outside of those and man I put some good size on while dieting hard. Only variable was the IGF (scroixx) so I fell in love!
If you look at my photos, I have a stage photo, kind blurry but that was the show and you can see the quads. I ended up sweeping teens (easy peesy) and in open I got 2nd at 19, but a lot argued that the 1st place winner happened to have a one of
The judges be his posing coach.
I personally think Reta shines past that 4-6mg mark, any specific reason you don't want to go above 3.5? Good luck man!
What aspect of Reta at 4-6mg is better for you than below that?
I'm on 2300 cals TD and 1700 cals NTD. 125mg test e and .5mg reta per week and since adding in the reta 3 weeks ago I am just about hitting my calories and don't think about off plan foods. I couldn't imagine what it'd be like at 4g!
Just from speaking with old mentors who coach high level. They speak a lot about not needing more than 3.5mg to about 4mg.
One of them has a great podcast talking all about Reta and why they view 4mg isn’t much needed over that. https://youtu.be/a8BIVNPqPro?si=qkmBMA9OuQj76pSg