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Body Recomp help

texasbb99

texasbb99

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SB Labs
  • Age: 32
  • Height: 5’6”
  • Current weight: 179
  • Training history:lifted a lot in high school, and until I was 24 and then started partying too much and put the gym on the back burner. Settled done now and looking to enhance my physique. lifting now consistent 4-5x a wk Push,Pull, legs for about 6months,TRT for Hypogonadism(148 total test). Cycle history: TRT 160 mg/wk cyp GLP-1s: Reta (3mg/wk) Anabolic cylces: Test only cycles and currently running a TRT+ stack. 160mg wk sust, with 400 Primo and 2iu HGH Peptides: Klow blend.
I’ll attach bloodwork from last Test only cycle. I donated whole blood on 11-29-25.
Mainly just here to get some expert advice. Also will include some photos of current physique, would like an estimate on BF % as well. Trying to get more of shredded physique with some vascularity.
 

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Last edited:
Expert advice, good luck 🤣

I’ve been messing with this stuff for 6 years and it’s still Chinese to me for the most part. Only advice I was told a thousand times before and I NEVER listened…. Get as lean as you possibly can before pushing. Spun my wheels for years not doing that . Turns out it works , and it works very very well 🤣
 
Dano22 said:
Expert advice, good luck 🤣

I’ve been messing with this stuff for 6 years and it’s still Chinese to me for the most part. Only advice I was told a thousand times before and I NEVER listened…. Get as lean as you possibly can before pushing. Spun my wheels for years not doing that . Turns out it works , and it works very very well 🤣
Click to expand...

Dano22 said:
Expert advice, good luck 🤣

I’ve been messing with this stuff for 6 years and it’s still Chinese to me for the most part. Only advice I was told a thousand times before and I NEVER listened…. Get as lean as you possibly can before pushing. Spun my wheels for years not doing that . Turns out it works , and it works very very well 🤣
Click to expand...
Haha dua
Dano22 said:
Expert advice, good luck 🤣

I’ve been messing with this stuff for 6 years and it’s still Chinese to me for the most part. Only advice I was told a thousand times before and I NEVER listened…. Get as lean as you possibly can before pushing. Spun my wheels for years not doing that . Turns out it works , and it works very very well 🤣
Click to expand...
Haha duly noted!
 
You feel okay with 160 test and 400 primo a week currently if I read that correctly?

I think the good news is that with your current physique and stack you should be able to recomp like crazy if you are comfortable with the risks of the drugs. Bad news is that recomp is hard and is mosly going to come from diet (moderate deficit but very consistent), cardio, and training like an animal which not everyone can commit to.
 
celrin321 said:
You feel okay with 160 test and 400 primo a week currently if I read that correctly?

I think the good news is that with your current physique and stack you should be able to recomp like crazy if you are comfortable with the risks of the drugs. Bad news is that recomp is hard and is mosly going to come from diet (moderate deficit but very consistent), cardio, and training like an animal which not everyone can commit to.
Click to expand...
I do feel pretty good. I aromatize like crazy so the primo seems to keep E2 in check. I have been training my ass off.
 
What specific advice are you looking for? Calorie deficit and continue training hard is really the only advice I can give based off how vague this is tbh bro. Make sure you’re doing your cardio. You got a good ways to go to be truly lean so just be patient man.

Also you completely doxxed yourself with those labs, just in case you aren’t aware.
 
FearsomeCOR said:
What specific advice are you looking for? Calorie deficit and continue training hard is really the only advice I can give based off how vague this is tbh bro. Make sure you’re doing your cardio. You got a good ways to go to be truly lean so just be patient man.

Also you completely doxxed yourself with those labs, just in case you aren’t aware.
Click to expand...

I wasn’t aware, but I am now. Thanks man I didn’t even think about that.


Sent from my iPhone using Tapatalk
 
FearsomeCOR said:
Message a mod to get that removed
Click to expand...

I did. Appreciate you pointing that out.
And as far as advice, nothing in particular man I’m just looking for any kind of tips, whether on the training, diet, or even my protocol. Like I said I’ve been in the gym 5-6x a week really trying to better enhance my myself. A lot of weight training but I guess I need to focus more on my cardio. I try to do cardio on my push, pull days and at least try to get 30 min in after a workout on the treadmill/stairclimber. I’m not a super experienced gym goer, but I quickly became a frequent one. Just trying to learn the ins and outs in all aspects and looks like there is a lot of knowledge on this forum.


Sent from my iPhone using Tapatalk
 
Looks solid. You’re probably around 18–20% BF. Focus on clean diet, slight caloric deficit, and some cardio to get more vascular and shredded. Stack is good for lean gains
keep monitoring bloodwork.



texasbb99 said:
Age: 32
  • Height: 5’6”
  • Current weight: 179
  • Training history:lifted a lot in high school, and until I was 24 and then started partying too much and put the gym on the back burner. Settled done now and looking to enhance my physique. lifting now consistent 4-5x a wk Push,Pull, legs for about 6months,TRT for Hypogonadism(148 total test). Cycle history: TRT 160 mg/wk cyp GLP-1s: Reta (3mg/wk) Anabolic cylces: Test only cycles and currently running a TRT+ stack. 160mg wk sust, with 400 Primo and 2iu HGH Peptides: Klow blend.
I’ll attach bloodwork from last Test only cycle. I donated whole blood on 11-29-25.
Mainly just here to get some expert advice. Also will include some photos of current physique, would like an estimate on BF % as well. Trying to get more of shredded physique with some vascularity.
Click to expand...
 
Where did you get your Primo from 400 mg of Primo and less than half the amount in testosterone I don’t see how you’re not crashing estrogen.I aromatize like a fat girl when menstruating and can’t use primo at half the dose without low e2. make sure it’s real because you’re probably just taking more test without knowing.


The Reta is awesome for recomp, it should be easy for you to do within a couple months
 
texasbb99 said:
  • Age: 32
  • Height: 5’6”
  • Current weight: 179
  • Training history:lifted a lot in high school, and until I was 24 and then started partying too much and put the gym on the back burner. Settled done now and looking to enhance my physique. lifting now consistent 4-5x a wk Push,Pull, legs for about 6months,TRT for Hypogonadism(148 total test). Cycle history: TRT 160 mg/wk cyp GLP-1s: Reta (3mg/wk) Anabolic cylces: Test only cycles and currently running a TRT+ stack. 160mg wk sust, with 400 Primo and 2iu HGH Peptides: Klow blend.
I’ll attach bloodwork from last Test only cycle. I donated whole blood on 11-29-25.
Mainly just here to get some expert advice. Also will include some photos of current physique, would like an estimate on BF % as well. Trying to get more of shredded physique with some vascularity.
Click to expand...
No reason to focus on trying to hit a recomp.. It's such a narrow window to hit Just train hard/right, groups 2x a week, eat good macros, be in a 500c deficit, get your steps/cardio in, and blast a cycle. There are plenty of studies showing people being able to build muscle and lose body fat if they aren't advanced bodybuilders.

Your E2 was a bit high on test only, but I'd be concerned about crashing your estrogen on 160/400 Test/Primo. Usually people run it at 5:4 or 3:2 type ratios. If you're cruising I'd take your Primo down to 100-150. When you're ready to run a cycle you could probably do a relatively long 20wk cycle of 400 sust/300 Primo. That'll be 40% more than your previous cycle and give you some room if you wanted to bupm to 500/400 or 600/500 if your labs are fine and you're feeling good.

Keep the Reta. If you can afford it, bump the growth up

Blood is a touch thicc
 
WED said:
There are plenty of studies showing people being able to build muscle and lose body fat if they aren't advanced bodybuilders.
Click to expand...
Would love to see these studies for experienced lifters which is what he is. We're not talking about newbies.
 
Meetketchup said:
Would love to see these studies for experienced lifters which is what he is. We're not talking about newbies.
Click to expand...
Look at him. No disrespect, but does he look like he's an advanced/experienced lifter? He's been partying for 8 years vs heavily active in the gym. He might have some experience, but he's got a ton of growth in him and he's not carrying a ton of muscle. Lifting for 6 months after 8 years off is pretty inexperienced in terms of physique growth
 
Here's some decent meta data with a lot of studies showing "trained" individuals gaining FFM and losing FM

@Meetketchup

journals.lww.com

Body Recomposition: Can Trained Individuals Build Muscle... : Strength & Conditioning Journal

onstrating this body recomposition phenomenon in resistance-trained individuals. Moreover, 2 key factors influencing these adaptations are progressive resistance training coupled with evidence-based nutritional strategies. This review examines some of the current literature demonstrating body...
journals.lww.com journals.lww.com

Also I've seen a lot of your clients do similar transformations. Guys that aren't straight up newbs, but hit a cycle/diet/macro hard and had great gains and lost fat.
 
WED said:
Here's some decent meta data with a lot of studies showing "trained" individuals gaining FFM and losing FM

@Meetketchup

journals.lww.com

Body Recomposition: Can Trained Individuals Build Muscle... : Strength & Conditioning Journal

onstrating this body recomposition phenomenon in resistance-trained individuals. Moreover, 2 key factors influencing these adaptations are progressive resistance training coupled with evidence-based nutritional strategies. This review examines some of the current literature demonstrating body...
journals.lww.com journals.lww.com

Also I've seen a lot of your clients do similar transformations. Guys that aren't straight up newbs, but hit a cycle/diet/macro hard and had great gains and lost fat.
Click to expand...
This. On other forums (cough reddit cough) the orthodoxy is that its literally impossible to gain muscle and lose fat at the sam time. This is true for an advanced lifter who has everything dialed for a long time, but realistically this is like 1% of guys in the gym so it almost never applies. Doesnt mean recomp is easy but if you are on lots of drugs and dieting and training hard pretty much anyone will lose fat and gain muscle.
 
SB Labs
Like I said, recomping is much more likely in untrained individuals or coming off of a log cut/contest prep and reversing properly, or using enough drugs, other situations that have you dialed. It is in NO WAY easy or prevalent. Coach some people and see for yourselves how often it occurs. If it was easy, everyone would do, but they don't. They aren't dialed to even come close. Now, those that are dialed in, in all aspects of course it's possible. Whoever says it's not is an idiot or clueless.
 
Meetketchup said:
Like I said, recomping is much more likely in untrained individuals or coming off of a log cut/contest prep and reversing properly, or using enough drugs, other situations that have you dialed. It is in NO WAY easy or prevalent. Coach some people and see for yourselves how often it occurs. If it was easy, everyone would do, but they don't. They aren't dialed to even come close. Now, those that are dialed in, in all aspects of course it's possible. Whoever says it's not is an idiot or clueless.
Click to expand...
I believe most ppl have said to him pure "recomping" (stay same weight and changing ratios) is difficult. But he can (as the studies link have shows) can lose weight/fat and gain muscle (probably lose weight overall) simultaneously as a beginner to intermediate lifter. So he should do that vs a pure recomp as he needs to get leaner anyways.

And luckily for him, he's gonna be taking steroids to put him a super physiological stated and will help the process.
 
I appreciate all the responses. Sounds like I need to trim down some more according to most responses. I’ve been dropping weight pretty fast, but I didn’t want to lose all of my gains I had from the last blast. I’ve been staying right around 2000 calories a day and 150-180g of protein. Thank you all.


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WED said:
Look at him. No disrespect, but does he look like he's an advanced/experienced lifter? He's been partying for 8 years vs heavily active in the gym. He might have some experience, but he's got a ton of growth in him and he's not carrying a ton of muscle. Lifting for 6 months after 8 years off is pretty inexperienced in terms of physique growth
Click to expand...

ouch.


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texasbb99 said:
ouch.
Click to expand...
Wasn't meant to be an insult at all. If you shoot for a modest 500 cal deficit you'll be able to keep your gains from previous cycles, lose an lb or so a week and still gain some muscle in the process.
 
WED said:
Wasn't meant to be an insult at all. If you shoot for a modest 500 cal deficit you'll be able to keep your gains from previous cycles, lose an lb or so a week and still gain some muscle in the process.
Click to expand...
Haha I know that man. Appreciate the feedback
 
texasbb99 said:
I appreciate all the responses. Sounds like I need to trim down some more according to most responses. I’ve been dropping weight pretty fast, but I didn’t want to lose all of my gains I had from the last blast. I’ve been staying right around 2000 calories a day and 150-180g of protein. Thank you all.


Sent from my iPhone using Tapatalk
Click to expand...
The simple answer is eat clean, train hard, up the protein and track and weigh everything you eat. You're not in shape. You fucked off for 8 years and you're just back into the gym. Do what I wrote and you will lean out because you will get in shape. Recomp, cut, bulk.. all out the window for now in your condition. Your not in shape. Get in shape, eat clean, up the protein and train your balls off. Simple as that.
 
Meetketchup said:
Like I said, recomping is much more likely in untrained individuals or coming off of a log cut/contest prep and reversing properly, or using enough drugs, other situations that have you dialed. It is in NO WAY easy or prevalent. Coach some people and see for yourselves how often it occurs. If it was easy, everyone would do, but they don't. They aren't dialed to even come close. Now, those that are dialed in, in all aspects of course it's possible. Whoever says it's not is an idiot or clueless.
Click to expand...
I also this 90% of people who think they recomped (or added tissue in a diet) were just fat and don’t realize how much being mean makes you look bigger.
 

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