36M 1 year progress from ~230 to ~170
Hey Everybody
So full disclosure, this was achieved through a combination of TRT, GLP-1 and hardwork and dedication.
TRT- I have been getting testosterone through a male health clinic here in NC for the past 5 years or so. I was still very much a fat pig on test so it wasnt all gear to thank for this transformation. I am given 1 280mg injection weekly in my glute. Blood tests run every quarter and meetings with a health care provider every week.
GLP1's- I had started off with Tirzepatide through my clinic but it was too expensive, so I get my supplements through a "research grade" provider. Yay for grey areas. I started at 2.5mg of Tirz weekly. Titrated up to 5mg weekly. Then I switched to retatrutide when i switched over to the research compounder. I eventually titrated up to 10mg of retatrutide AND 5mg of tirzepatide injected weekly. Reason being for both: I found that retatrutide, while shaving fat off through the glucogon interaction, was very poor at the food noise. Tirzepatide, for me, was great at controlling that food noise. I could get it cheap enough, so i found no harm in keeping it around.
Activity: 10k steps per day was my floor, I couldnt allow myself to get in less steps than that. Especially because at first (the first 6 months or so) the GLP1's just cratered my energy levels that I wasnt getting much of anything in the way of lift progress at all. So this was mostly a pure cut with very little hypertrophy work. After 6 months and I got down to where I wanted to be, I lowered my dosages and got my energy back. BTW I dont blame the drugs for this, the energy tank was my fault because I was chooising to take high doses and not eat anything (this stuff will absolutley allow you to accidentally starve yourself if youre not careful).
I then got back to a very strict training program. I run a variation of the "Bro Split". My weeks look like:
M - Chest and Side Delts
Tu- Back and Rear Delts
W- Legs
Th- Arms
F- Aux Day (whatever youre trying to grow for that block add here for double volume)
SAT- Rest
SUN - Rest
Diet:
Like I said for the first 6 months it was mostly was low nutrient dense food, I can reiterate enough how the first 6 months of this was what could only be described as a "DIRTY CUT". I dont recommend it. I was eating about 1500Kcal per day, IF THAT.
Once I got my shit together, it was pretty basic. My only goal was getting 150-170g of protein per day. I didnt over think it, Im the type of person who over thinks and over plans and then fails to execute. so keeping it brain dead simple was my best shot. (sorry I am not more help here in this section, but just eat your protein. Dont eat fast food. and generally speaking you should be ok.)
Im not great at these long form posts (if this even qualifies) but if you have any questions, that I didnt cover here. just let me know and I will try and answer it if I am able!
Thank you!
