u/EFesta42

M/41/6’1” 285lbs to 179lbs over 19 months.

Regimen:

Cycling between cutting and maintenance to ensure muscle growth / retention while losing fat.

Metrics:
I measured my strength, waist, weight, daily steps, mood, sleep, resting heart rate, caloric intake and macros. If I noticed I was losing weight, waist was shrinking and my strength was going up, I continued cutting. Once my strength started to dip, or my recovery was suffering, I would swap to maintenance x 4 weeks before resuming the cut. I could cut roughly for 3-4 months then 1 month maintenance, rinse and repeat.

Calories / macros
Cut: 2100 calories, 185g+ protein, 50g fat, rest into carbs
Maintenance: 2700 calories, 185g+ protein, 50g fat, rest into carbs

Routine: workout 6x weekly, 9-10k steps daily, no cardio
- Push
- Pull
- Upper A
- Legs
- Upper B
- Abs
- Rest

Rep ranges: 8-12

Stack:
Multivitamin
Legion pre-post workout (with creatine)
Fish oil
Zepbound 15mg every 10 days

Im finishing up my final cut phase over the next few weeks to try and remove as much of the remaining stubborn lower fat before transition ton maintenance x 3 months, followed by my first lean bulk phase this fall.

6’1”, 285lbs to 182lbs over 18 months.

On the final leg of my summer cut. Finally starting to take shape after 18 months of cutting and and maintenance cycling. I would cut until I noticed fatigue, strength loss, sleep issues and depression creeping in, then switch to maintenance for 4 weeks before returning to the cut.

This past month I’ve finally had to lower my cut calories to 2090, and added 2 high carb days twice a week. Trying to remove the final bit of fat from my lower abs for vacation in 6 weeks.

Numbers:
6’1”, 41 years old
285lbs -> 183lbs, 102lbs total lost

For the majority of my transformation I followed the following:

Cut: 2200 calories, 200g protein, 50g fat, remainder into carbs.

Maintenance: 2700 calories, 200g protein, 50g fat, rest into carbs.

Routine: 6x weight sessions a week with a focus on strength and mind/muscle connection, this was my most important tracking stat.

Supplements:

Zepbound for food noise control

Multivitamin

Legion pre / post workout w/ creatine