19 months down. 106lbs lighter.
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.