14 Week Recomp Results

After 14 weeks of training, nutrition, and consistency, I figured I’d finally post an update.

A little background on me: after my third child was born, I slowly let myself go. Like a lot of dads, I put work and family ahead of my own health and fitness. Training became inconsistent, nutrition wasn’t a priority, and year after year I drifted further away from the physique I wanted.

In February 2025, I started TRT at 200 mg per week and committed to getting my health, energy, and training back on track. Over the following year I rebuilt my foundation, improved my habits, and got serious about the gym again.

In March 2026, I decided to run my first cycle with the goal of a true body recomposition—not just gaining weight, but adding quality muscle while improving my overall physique.

Stats

• Age: 43
• Height: 5’7”
• Starting Weight: 160 lbs
• Current Weight: 180 lbs

Cycle

• Testosterone Cypionate: 400 mg/week
• NPP: 300 mg/week
• Primobolan: 200 mg/week

Training

5-6 days per week with a bodybuilding focus. Progressive overload was the priority. Nothing fancy—just showing up consistently and pushing to improve every week.

Nutrition

High-protein diet with enough carbohydrates to support performance and recovery. Consistency was far more important than perfection.

Cardio

Minimal.

Results

• Bodyweight increased from 160 to 180 lbs
• Significant improvements in strength
• Fuller chest, shoulders, and arms
• Increased back thickness and width
• Better leg development
• Improved overall muscularity and conditioning
• Better recovery and training performance

Final Thoughts

What I’m most proud of isn’t the 20 pounds on the scale. It’s proving to myself that at 43 years old, after years of putting everyone else first, I could still completely change my physique.

The before-and-after photos represent much more than muscle gain. They represent consistency, discipline, and the decision to take control of my health again.

To all the dads out there who have spent years focusing on everyone but themselves: it’s never too late to make a change.

This is just the beginning.

Before and after photos attached.