Update from initial post.
Guys, I'm not 100% to my final goals yet, but for the first time in my life, I hit my mark in terms of recomp, am in better shape than in my 20s (I'm 5-7, now 165lbs, almost 65, was 193lbs at my heaviest) and now am on my way to the *refinement stage. I did it in less than 3 months, dropping an average of 2lbs per week.
Although not as accurate as DEXA or hydrostatic weighing, this is a good indication of progress:
What finally motivated me to get aggressive: an updated DEXA scan I did back in August. When I saw that my bodyfat was 24% (19.2 on the BIA scale) and my visceral fat was @ 4+lbs, I said f this, I've got to change things up, starting with the diet.
What worked this time:
DIET: I started on a slightly modified PSMF (protein sparing modified fast) similar to Lyle McDonald's Rapid Fat Loss diet and then starting adding in more protein and a little more carbs once I got lean enough, but kept the fat intake at all-time lows, something like this: 50-60% protein; 15-20% carbs; 10-12% fats (when I was @ 20%+ bf, my fat intake was way too high @ 50%+; keto does not work for me).
TRAINING: I changed nothing. I didn't add or subtract to my routine, but, as a result of the huge drop in bf and weight, I had more energy to do a split routine, up my cardio and training at different time intervals in one day.
*refinement stage:
- firming up loose skin around the pecs, flank and waist resulting from the marked fat loss
- lean bulking; adding lean mass slowly, carefully
- further tweaks to reduce SHBG and allow my 950 TT to be freed up to allow optimal FT levels
- get through some major abdominal surgeries (umbilical hernia; diastasis recti)
- followup DEXA scan
Closing comments:
I experimented with GLP-1s early on before all the hype, didn't like the side effects + it did nothing insofar as appetite control or fat loss, so I stopped. I've managed to get there without them.
I would have to say that the diet was 75% of the success. The other 25% I can attribute to aggressive use of a plethora of peptides, desiccated thyroid, injectable nutrients, Metformin, enclomiphene citrate and other compounds (no SARMS, no AAS). I was doing the 25% before, but not the diet and saw no improvement.
I now have definition and vascularity I never thought I could have or achieve.
If I can do it, anyone can!
Guys, I'm not 100% to my final goals yet, but for the first time in my life, I hit my mark in terms of recomp, am in better shape than in my 20s (I'm 5-7, now 165lbs, almost 65, was 193lbs at my heaviest) and now am on my way to the *refinement stage. I did it in less than 3 months, dropping an average of 2lbs per week.
Although not as accurate as DEXA or hydrostatic weighing, this is a good indication of progress:
What finally motivated me to get aggressive: an updated DEXA scan I did back in August. When I saw that my bodyfat was 24% (19.2 on the BIA scale) and my visceral fat was @ 4+lbs, I said f this, I've got to change things up, starting with the diet.
What worked this time:
DIET: I started on a slightly modified PSMF (protein sparing modified fast) similar to Lyle McDonald's Rapid Fat Loss diet and then starting adding in more protein and a little more carbs once I got lean enough, but kept the fat intake at all-time lows, something like this: 50-60% protein; 15-20% carbs; 10-12% fats (when I was @ 20%+ bf, my fat intake was way too high @ 50%+; keto does not work for me).
TRAINING: I changed nothing. I didn't add or subtract to my routine, but, as a result of the huge drop in bf and weight, I had more energy to do a split routine, up my cardio and training at different time intervals in one day.
*refinement stage:
- firming up loose skin around the pecs, flank and waist resulting from the marked fat loss
- lean bulking; adding lean mass slowly, carefully
- further tweaks to reduce SHBG and allow my 950 TT to be freed up to allow optimal FT levels
- get through some major abdominal surgeries (umbilical hernia; diastasis recti)
- followup DEXA scan
Closing comments:
I experimented with GLP-1s early on before all the hype, didn't like the side effects + it did nothing insofar as appetite control or fat loss, so I stopped. I've managed to get there without them.
I would have to say that the diet was 75% of the success. The other 25% I can attribute to aggressive use of a plethora of peptides, desiccated thyroid, injectable nutrients, Metformin, enclomiphene citrate and other compounds (no SARMS, no AAS). I was doing the 25% before, but not the diet and saw no improvement.
I now have definition and vascularity I never thought I could have or achieve.
If I can do it, anyone can!
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