Abs Pending: xstah's Log (Coached and Unsponsored)

[Meetketchup]

I didn’t even have to beg my coach! Been cutting for about 5 weeks total now. Time to go baby!

Certainly an aggressive move but wish you luck man. Go get it!

 

[BigD9795]

Worked like a charm

Glad to hear it. It’s clutch!

 

[xstah]

3/24/25 -

Coach: @tbda
AM Weight: 194.6
Gear: 150mg test c / 90mg mast / 40mcg clen
Sleep: 5 hr

Diet:
Primary Macros: 2713 kcal, 273g protein, 70g fat, 241g carbs

Water: 6L+

Workout: Pull Day B

Cardio: - 30 min treadmill (5.5 incline, 3.9 speed)

Exercises: Pull-ups, machine row, cable bicep curl, barbell rows, deadlift, hammer curls

Going to drop my most recent before and after photos. I hesitate to post these because this form is filled with some absolutely jacked specimens, but I’ll proudly represent the small guys with aspirations. More cutting still, then comes the bulk!



Left: initial start, 235lbs
Center: Start of current cut, 208 lbs
Right: current progress photo: 194 lbs

 

[mabacherlijr]

3/24/25 -

Coach: @tbda
AM Weight: 194.6
Gear: 150mg test c / 90mg mast / 40mcg clen
Sleep: 5 hr

Diet:
Primary Macros: 2713 kcal, 273g protein, 70g fat, 241g carbs

Water: 6L+

Workout: Pull Day B

Cardio: - 30 min treadmill (5.5 incline, 3.9 speed)

Exercises: Pull-ups, machine row, cable bicep curl, barbell rows, deadlift, hammer curls

Going to drop my most recent before and after photos. I hesitate to post these because this form is filled with some absolutely jacked specimens, but I’ll proudly represent the small guys with aspirations. More cutting still, then comes the bulk!

View attachment 174863

Left: initial start, 235lbs
Center: Start of current cut, 208 lbs
Right: current progress photo: 194 lbs

Nice work man

 

[Omoplata]

3/24/25 -

Coach: @tbda
AM Weight: 194.6
Gear: 150mg test c / 90mg mast / 40mcg clen
Sleep: 5 hr

Diet:
Primary Macros: 2713 kcal, 273g protein, 70g fat, 241g carbs

Water: 6L+

Workout: Pull Day B

Cardio: - 30 min treadmill (5.5 incline, 3.9 speed)

Exercises: Pull-ups, machine row, cable bicep curl, barbell rows, deadlift, hammer curls

Going to drop my most recent before and after photos. I hesitate to post these because this form is filled with some absolutely jacked specimens, but I’ll proudly represent the small guys with aspirations. More cutting still, then comes the bulk!

View attachment 174863

Left: initial start, 235lbs
Center: Start of current cut, 208 lbs
Right: current progress photo: 194 lbs

Bro is progressing. Good shit.

 

[xstah]

Bro is progressing. Good shit.

Appreciate it! Hard work and a good coach. Things changing much faster than on my own.

 

[Ponygod]

3/24/25 -

Coach: @tbda
AM Weight: 194.6
Gear: 150mg test c / 90mg mast / 40mcg clen
Sleep: 5 hr

Diet:
Primary Macros: 2713 kcal, 273g protein, 70g fat, 241g carbs

Water: 6L+

Workout: Pull Day B

Cardio: - 30 min treadmill (5.5 incline, 3.9 speed)

Exercises: Pull-ups, machine row, cable bicep curl, barbell rows, deadlift, hammer curls

Going to drop my most recent before and after photos. I hesitate to post these because this form is filled with some absolutely jacked specimens, but I’ll proudly represent the small guys with aspirations. More cutting still, then comes the bulk!

View attachment 174863

Left: initial start, 235lbs
Center: Start of current cut, 208 lbs
Right: current progress photo: 194 lbs

Great progress man! It will all pay off!

 

[Bamm-bamm]

3/24/25 -

Coach: @tbda
AM Weight: 194.6
Gear: 150mg test c / 90mg mast / 40mcg clen
Sleep: 5 hr

Diet:
Primary Macros: 2713 kcal, 273g protein, 70g fat, 241g carbs

Water: 6L+

Workout: Pull Day B

Cardio: - 30 min treadmill (5.5 incline, 3.9 speed)

Exercises: Pull-ups, machine row, cable bicep curl, barbell rows, deadlift, hammer curls

Going to drop my most recent before and after photos. I hesitate to post these because this form is filled with some absolutely jacked specimens, but I’ll proudly represent the small guys with aspirations. More cutting still, then comes the bulk!

View attachment 174863

Left: initial start, 235lbs
Center: Start of current cut, 208 lbs
Right: current progress photo: 194 lbs

Great work!! That’s an impressive change!

What’s the approximate time lapse on those ?

 

[xstah]

Great work!! That’s an impressive change!

What’s the approximate time lapse on those ?

Left to middle is about 12-14 months or so. I didn’t hop on TRT until about 9 months ago. Middle to right image is 5 weeks.

 

[xstah]

I’ll be posting my next log tomorrow on check in day. It’s been a crazy busy week, so I haven’t logged in a few days. But diet and workouts are still all on point

 

[xstah]

3/29/25 - Weekly Check-In

Coach: @tbda
AM Weight: 192.4
Weekly Gear: 500 test/300mast + 40mcg clen daily

Notes: Weight started dropping again after being relatively flat for a couple weeks. Today was my lowest so far on this cut. Workouts felt great this week, diet was on point to the gram. Zero snacking. 6L of water or more daily. Biggest struggle is getting enough sleep. Also got in trouble for skipping my rest day on Wenesday, so now I’m being grounded for a week (aka, deload week next week). I’ve got a decent case of golfers elbow in my left arm, so coach is right to make me not over do it. No changes to the plan otherwise this week, keep riding this weight loss until we need to adjust.


Today’s Workout: Push Day

Cardio: -

Exercises: Barbell Bench, dumbbell incline fly, smith machine incline bench, cable crossover fly, dumbbell lateral raise, machine rear delt fly, ez bar overhead tricep extension, + core

Took my “treat” meal today. I know people have mixed feelings, and so did I. But consistently I lose weight after the weekly treat meal, feel better, and gives my wife and I a good date night.

Here’s this evenings treat. An no, I couldn’t eat all of it (ok, except the cheese cake, I was licking the plate on that one)

 

[xstah]

4/2 - Midweek Check-In

Coach: [mention]tbda [/mention]
Weekly Gear: 500 test / 300 mast + 40mcg clen daily

Deload weeks suck. Honestly I’ve never truly done one before seriously. I’m doing same exercises and sets but dropping weight by 40% and taking things to a strong pump/fatigue rather then failure. Really hard mentally to not keep pushing it. What’s everyone else’ experience running deloads? On top of that it was a rest day so I only did cardio and some core and lowered calories down to under 2k.

Keep pushing. I’ll check in again on Saturday with my weekly coaching check-in.

 

[Omoplata]

4/2 - Midweek Check-In

Coach: [mention]tbda [/mention]
Weekly Gear: 500 test / 300 mast + 40mcg clen daily

Deload weeks suck. Honestly I’ve never truly done one before seriously. I’m doing same exercises and sets but dropping weight by 40% and taking things to a strong pump/fatigue rather then failure. Really hard mentally to not keep pushing it. What’s everyone else’ experience running deloads? On top of that it was a rest day so I only did cardio and some core and lowered calories down to under 2k.

Keep pushing. I’ll check in again on Saturday with my weekly coaching check-in.

I love deloading.. refresh the CNS and prioritize rest. My best lifts and growth has been from resting and prioritizing deloads.

The all in extreme mentality is masculine overcompensation. Trust me, I’m around a bunch of old guys who scream about their joints at jiu jitsu. Rest is crucial lol

 

[xstah]

Date: 4/6
Coach: [mention]tbda [/mention]
Weekly Gear: 500 test / 300 mast + 40mcg Clen daily

Ok, deload week is officially over. My weight was relatively flat last week, but I just finished the second week of this cycle, so probably contributing.

Had a good push day this morning, then started feeling really sick around 10am. I had to drive 2 hours away for work today and my wife had meal prepped all my meals. I couldn’t even force anything down. The thought of food made me want to puke. It was a loooong two hour drive home. Let’s just say I had to shower when I got home….

I did force down a few double scooped protein shakes, a few bites of pasta, and 20g of peanut butter.

Macros: 1327 kcal; 186g protein; 22g fat; 114g carbs

Workout: Push Day. All sets to failure.

Dumbbell Incline Fly: 1x15, 1x12
Smith Incline Bench: 1x10, 1x12
Cable Crossover Fly: 1x15, 1x9
Dumbbell Lateral Raise: 1x17, 1x16, 1x15
Behind the Back Cuffed Lateral Raise: 1x10 + double drop set
EZ Bar Overhead Tricep Extension: 1x8, 1x17

 

[xstah]

Weekly Check In

Date: 4/12
Coach: @tbda
Weekly Gear: 500 test / 300 mast + 40mcg clen daily
Weight: 194.2

Well this was a tough week. I was sick through Wednesday so missed my target macros several days in a row. Then had multiple work dinner or lunch meetings the other days and tried to eat clean but there’s always more fat then you realize.

I got all my workouts in but wasn’t able to push quite as hard early in the week. As a result my progress has been pretty stagnant this week. We are going to add an additional cardio session and increase the intensity of them so my HR is just over 130 each session (was 120-130).

New cardio will be 5 sessions x 30 min, target HR ( between 130 and 140).

I tried it this evening and I had to add in a 10 min jog and then speed walk at 4mph to get my HR to the target zone. I was at home though and don’t have an incline on my treadmill, so I’ll have to adjust when I get to the gym on Monday and can use a better treadmill.

Feeling dialed in now that I’m over being sick. If we don’t see additional progress this week coach said we will re-eval our macros. Going to hit it hard. Time to shred.

 

[StadaGear]

I actually really like that cycle. Mild but effective. What’s your goal end weight

 

[xstah]

I actually really like that cycle. Mild but effective. What’s your goal end weight

Trying to cut body fat % down to the single digits before hitting it hard on the bulk. I’m 6’3” 194 lbs, so ultimately the goal is to add some serious mass, but want to start with a good foundation.

I’m pinning all stada gear at the moment and loving it. Super smooth!

 

[BigD9795]

Trying to cut body fat % down to the single digits before hitting it hard on the bulk. I’m 6’3” 194 lbs, so ultimately the goal is to add some serious mass, but want to start with a good foundation.

I’m pinning all stada gear at the moment and loving it. Super smooth!

We are actually pretty close in terms of body weight and height. I weighed in yesterday morning at 209. I’m 6’3” as well. When have similar goals. Onions may have more adipose tissue than you do. I don’t know. But I am getting leaner with the cut coach K has me on. I do 40 min. cardio 130-140 every workout day post workout.

 

[xstah]

We are actually pretty close in terms of body weight and height. I weighed in yesterday morning at 209. I’m 6’3” as well. When have similar goals. Onions may have more adipose tissue than you do. I don’t know. But I am getting leaner with the cut coach K has me on. I do 40 min. cardio 130-140 every workout day post workout.

Nice to hear of others in my similar situation. The cardio time adds up, that’s for sure! Here was me at my check in yesterday. ChatGPT says I’m 9.5-10% BF, my coach has me around 14-16%. He’s probably right. Feeling small, but that’s a cut for you.

 

[Meetketchup]

Feeling small, but that’s a cut for you.

Wait until you hit the 170lbs and lower.

Feeling small is a mindfuck, but you at 175lbs will appear much bigger than at 195lbs. That's the payoff.

 

[xstah]

Wait until you hit the 170lbs and lower.

Feeling small is a mindfuck, but you at 175lbs will appear much bigger than at 195lbs. That's the payoff.

Can’t even imagine getting down that lean! But that’s the goal. Will be wild.

 

[tbda]

Wait until you hit the 170lbs and lower.

Feeling small is a mindfuck, but you at 175lbs will appear much bigger than at 195lbs. That's the payoff.

Man, 170 for my show was brutal I didn't even look good towards the end lol

 

[xstah]

Weekly Check In

Date: 4/19
Coach: @tbda
Weekly Gear: 500 test / 300 mast + 40mcg clen daily
Weight: 197.8

Well another week where I feel like the scale is just messing with me. It shot up to 199 early in the week then came down to 197. So still up from last week. I feel and look visually leaner though, so not sure what the heck is going on there. I was 100% on point this week with the diet. Down to the grain of rice. Not a single cheat up to my weekly check-in on Saturday AM. That includes two days of vacation and packing my meals around with me.

I had 5 great cardio sessions this week and great lifting sessions. Maintaining most strength still or improving in some despite cutting. Quad veins showed up this week for the first time. That was a pleasant surprise.

Changes for the coming week: increasing cardio to 5x35 min (+ 5 min), clen increased to 60mcg daily. Diet and other gear remaining as is.

Let myself cheat a bit on Saturday for the last day of vacation. Nothing crazy, slice of pizza, some bakery items, and a piece of cheesecake. Today is Easter so remaining sensible but not 100% on my macros. Total calories will be close. Will be 100% on point the remainder of the week and hope to see scale progress this week. Will skip the cheat this coming week if I’m not seeing enough progress.

My coach is dialed into his prep. I’m loving how he’s pushing me. I was worried a coach wouldn’t take me seriously. Now I’m worried I’ll be on stage before I know it, lol

 

[Meetketchup]

Update?

 

[xstah]

Update?

Yes, actually. I traveled for a week with my son and wasn’t strict on the macros. This was to get ready for the next chapter.

Coach and I are now doing a 16 week mock prep. Nutrition is tightened and dialed in, cycle is mostly the same for now. Compliance is 100%, dropped treat meals, hitting all goals set by coach. No excuses. Really wanting to see if mentally and physically I can do this, get pealed, and then will ride the rebound into a nasty bulk after this mock prep.

That said, for personal reasons I’ve decided to take the log more private. If anyone’s truly interested in following along, I have a private telegram channel that I’m using for it with only a handful of people on it. It lets me be more candid and avoid some drama that I’ve been unfortunately part of as of late. Comment below or pm me if you want it and I’ll send you the link.


Sent from my iPhone using Tapatalk

 

[Meetketchup]

Good Luck man.

 

[xstah]

Well I long ago stopped updating this log. Mostly because I developed a fear of over sharing in today’s environment (photos, TD pics, etc seemed like an easy paper trail). But it doesn’t mean the work stopped. Still chasing those abs. Still putting in the work. Still eating chicken and rice. Switched to a recomp to give a break from cutting. Holding around 200lbs at a lower body fat at the moment.

 

[WheyMoreTraps]

The work is paying off. How is training going?

 

[xstah]

The work is paying off. How is training going?

Really good. Dropped from a 6 day/wk PPL to a 5 day/wk consisting of Chest/Shoulder, Leg (glute/ham), Back, Arm, Leg (quad). Increased intensity with every set to failure (except heavy compounds to maybe 1 RIR).

 

[WheyMoreTraps]

Really good. Dropped from a 6 day/wk PPL to a 5 day/wk consisting of Chest/Shoulder, Leg (glute/ham), Back, Arm, Leg (quad). Increased intensity with every set to failure (except heavy compounds to maybe 1 RIR).

That’s good stuff bro keep pushing