On a serious recomp this time.
Current DEXA data:
Age: 64
Ht: 67"
Total wt: 188.6lbs
Lean: 133.9lbs
Total BF - SUBCUTANEOUS ADIPOSE TISSUE (SAT): 49lbs
DEXA Total BF %: 26%
DEXA - VISCERAL ADIPOSE TISSUE (VAT): 4.13lbs (optimal is <1.00lb)
The majority of my genetic fat distribution is ANDROID (central adiposity: abdomen, chest, shoulders, nape of neck), common in aging males and which increases VAT and MetSyn.
Est. Goal:
Wt: 175lbs
Lean: 153lbs
Total BF: 22lbs
DEXA Total BF %: 12.5%
DEXA VAT: <1.00lb
Hormone data summary:
TT: 789ng/dL
FT: 134pg/Ml
ULTRA-SENSITIVE ESTRADIOL: 31pg/mL
FSH: 7.1mIU/mL
LH: 7.2mIU/mL
TSH: 0.66 mIU/L
FT4: 1.2ng/dL
FT3: 4.1pg/mL
RT3: 15ng/dL
HEMOGLOBIN A1c: 5.3
IGF-1: 195 ng/mL (400+ when on GH peptide cycle)
I am using 25 mg enclomiphene citrate to naturally boost my TT and FT which it has almost doubled in approx. 12 mos. Zero sides.
I also use a variety of injectable peptides from a vetted source (tesamorelin, ipamorelin, CJC-1295, BPC-157, TB500, IGF1LR3, etc.) + carnitine, choline, etc. injections, Metformin @ 2g/day. I know all these compounds help, but they aren't like AAS, and if I keep eating at a surplus and not adding LBM, I am just wasting $$$$.
Avg macros:
Before recomp:
Kcals: 2200-2500
Pro: 150-180g
Carbs: <100g
Fat: 125g
Now - PROTEIN SPARING MODIFIED FAST (PSMF):
Kcals: <1500
Pro: 135-150g
Carbs: <50g
Fat: <40g
My journey has started with a PSMF diet for a few days in which I have already dropped nearly 10lbs since my DEXA scan (probably mostly water at this point). This diet will be for as long as it takes to drop SAT and VAT to optimal levels. Usually, such diets are for short-term only due to the severe restriction of carbs and fat.
Main concern: since I have blamed everything under the sun for why I have failed at sustained recomps in the past, I have no clue as to how much lean mass I will lose along with bodyfat.
What I am doing to retain LBM during CR (essentially that same advice given to those taking a GLP-1):
- keeping protein intake @ no less than 1g/lb of fat-free mass
- moderate resistance + cardio training 3-5x's/week (I cannot train with more intensity or heavier since I have sustained many joint issues; perhaps increase the volume but with less resistance)
Correct me if I'm wrong, but the only thing I can see left when it comes to LBM retention during a cut is:
- protein synthesis
- anabolism
I can only guess that those will decrease with genetic aging.
Not much more I can do with protein synthesis, but that ties in with T levels as does anabolism/hypertrophy. The question then is whether enclomiphene is going to be effective enough to do the job or if it's only making me look pretty on paper and not giving me the actual subjective benefits vs frank TRT as many have reported and in terms of at least retention of LBM which is the golden ticket here. Same argument some guys make over GH peptides vs 2iu of pharma GH. There is only so much my genetic setpoint will allow in terms of anabolism (adding more muscle to my frame) at this age sans chemical enhancement.
Side note: BIA vs DEXA: DEXA by far the gold standard on composition analysis.
*BIA scales can be highly misleading and showed me at 19.2% BF and 141.5lb lean, a 27% difference on the same day as my DEXA scan.
*InBody scales might be a few degrees more accurate than the $30 scales you can pick up online, but still nothing compared to DEXA. Too many variables can throw off your reading (i.e. fluid and solids intake, time of day, etc.).
Current DEXA data:
Age: 64
Ht: 67"
Total wt: 188.6lbs
Lean: 133.9lbs
Total BF - SUBCUTANEOUS ADIPOSE TISSUE (SAT): 49lbs
DEXA Total BF %: 26%
DEXA - VISCERAL ADIPOSE TISSUE (VAT): 4.13lbs (optimal is <1.00lb)
The majority of my genetic fat distribution is ANDROID (central adiposity: abdomen, chest, shoulders, nape of neck), common in aging males and which increases VAT and MetSyn.
Est. Goal:
Wt: 175lbs
Lean: 153lbs
Total BF: 22lbs
DEXA Total BF %: 12.5%
DEXA VAT: <1.00lb
Hormone data summary:
TT: 789ng/dL
FT: 134pg/Ml
ULTRA-SENSITIVE ESTRADIOL: 31pg/mL
FSH: 7.1mIU/mL
LH: 7.2mIU/mL
TSH: 0.66 mIU/L
FT4: 1.2ng/dL
FT3: 4.1pg/mL
RT3: 15ng/dL
HEMOGLOBIN A1c: 5.3
IGF-1: 195 ng/mL (400+ when on GH peptide cycle)
I am using 25 mg enclomiphene citrate to naturally boost my TT and FT which it has almost doubled in approx. 12 mos. Zero sides.
I also use a variety of injectable peptides from a vetted source (tesamorelin, ipamorelin, CJC-1295, BPC-157, TB500, IGF1LR3, etc.) + carnitine, choline, etc. injections, Metformin @ 2g/day. I know all these compounds help, but they aren't like AAS, and if I keep eating at a surplus and not adding LBM, I am just wasting $$$$.
Avg macros:
Before recomp:
Kcals: 2200-2500
Pro: 150-180g
Carbs: <100g
Fat: 125g
Now - PROTEIN SPARING MODIFIED FAST (PSMF):
Kcals: <1500
Pro: 135-150g
Carbs: <50g
Fat: <40g
My journey has started with a PSMF diet for a few days in which I have already dropped nearly 10lbs since my DEXA scan (probably mostly water at this point). This diet will be for as long as it takes to drop SAT and VAT to optimal levels. Usually, such diets are for short-term only due to the severe restriction of carbs and fat.
Main concern: since I have blamed everything under the sun for why I have failed at sustained recomps in the past, I have no clue as to how much lean mass I will lose along with bodyfat.
What I am doing to retain LBM during CR (essentially that same advice given to those taking a GLP-1):
- keeping protein intake @ no less than 1g/lb of fat-free mass
- moderate resistance + cardio training 3-5x's/week (I cannot train with more intensity or heavier since I have sustained many joint issues; perhaps increase the volume but with less resistance)
Correct me if I'm wrong, but the only thing I can see left when it comes to LBM retention during a cut is:
- protein synthesis
- anabolism
I can only guess that those will decrease with genetic aging.
Not much more I can do with protein synthesis, but that ties in with T levels as does anabolism/hypertrophy. The question then is whether enclomiphene is going to be effective enough to do the job or if it's only making me look pretty on paper and not giving me the actual subjective benefits vs frank TRT as many have reported and in terms of at least retention of LBM which is the golden ticket here. Same argument some guys make over GH peptides vs 2iu of pharma GH. There is only so much my genetic setpoint will allow in terms of anabolism (adding more muscle to my frame) at this age sans chemical enhancement.
Side note: BIA vs DEXA: DEXA by far the gold standard on composition analysis.
*BIA scales can be highly misleading and showed me at 19.2% BF and 141.5lb lean, a 27% difference on the same day as my DEXA scan.
*InBody scales might be a few degrees more accurate than the $30 scales you can pick up online, but still nothing compared to DEXA. Too many variables can throw off your reading (i.e. fluid and solids intake, time of day, etc.).
Last edited:
