Background: I’m 38m, recently went from 260 down to 185 with diet, trt, and tirzepitide. I did lift some, but not as religiously as I should. Currently sitting at 25% body fat (according to Hume scale). I’m kind of “skinny fat”. I don’t have much muscle mass underneath my (loose) skin to fill it in, nor do I have a ton of strength. This is part of why I struggle in the gym (low strength, low self esteem/confidence, embarrassed to be seen struggling).
Goals: Full body recomp; get my lifting on point and consistent; add as much lean mass as possible
Current Diet/Macros:
Protein: between 180-200grams a day (some days I fall short admittedly)
Carbs and Fat: I try to keep them both as low as I can without starving myself and still hitting around 1700-1800 calories
Current meds:
Tirzepitide 15mg/w
Testosterone - trt dose (I’m on cream, 2 clicks, 2 times a day)
Losartan, Atenolol, Diltiazem - for blood pressure (well controlled)
Jardiance - type 2 diabetes (also very well controlled)
I also wear a Dexcom CGM (and will continue to wear one, especially with hgh added)
Plan:
Phase 1 - The Cut
Continue: Tirzepitide 15mg/w
Add: Retatrutide 4mg/w (titrate to 6 or 8)
Continue: TRT
Add: (prescribed) Deca 100mg/w split eod
Add: hgh 3iu/d (titrate to 5 or 6 depending on sides)
Add: Metformin 1000mg 2x/daily
Continue: diabetes and blood pressure meds
Continue current diet. Continue lifting (focus on 5 days a week, consistently).
Phase 2 (after sub 20% bf) - Lean Bulk/Recomp
Continue: Tirzepitide, Retatrutide
Continue: HGH
Increase: Testosterone (double for 20 weeks)
Increase: Deca 300mg/w split eod (20 weeks)
Add: Dianabol 30mg/d (for 6 weeks)
Continue: Metformin, Diabetes/BP meds
(I have an AI on hand if needed for e2)
Continue Caloric Deficit while maintaining 200g/protein a day; hire a trainer to help push me further in the gym.
Phase 3 - True Cut
Continue: Tirz and Ret
Continue: Hgh
Decrease: Test to TRT levels
Decrease: Deca to 100mg/w
Add: Winny 30mg/d (4 weeks)
Continue: Diabetes/BP meds
Continue caloric deficit, maintain 200g protein a day, continue working with trainer. Focus on hitting below 15%bf.
I know I’m probably missing some info, and ya’ll might rip this to shreds, but I’ll take any constructive criticism ya’ll will give.
Goals: Full body recomp; get my lifting on point and consistent; add as much lean mass as possible
Current Diet/Macros:
Protein: between 180-200grams a day (some days I fall short admittedly)
Carbs and Fat: I try to keep them both as low as I can without starving myself and still hitting around 1700-1800 calories
Current meds:
Tirzepitide 15mg/w
Testosterone - trt dose (I’m on cream, 2 clicks, 2 times a day)
Losartan, Atenolol, Diltiazem - for blood pressure (well controlled)
Jardiance - type 2 diabetes (also very well controlled)
I also wear a Dexcom CGM (and will continue to wear one, especially with hgh added)
Plan:
Phase 1 - The Cut
Continue: Tirzepitide 15mg/w
Add: Retatrutide 4mg/w (titrate to 6 or 8)
Continue: TRT
Add: (prescribed) Deca 100mg/w split eod
Add: hgh 3iu/d (titrate to 5 or 6 depending on sides)
Add: Metformin 1000mg 2x/daily
Continue: diabetes and blood pressure meds
Continue current diet. Continue lifting (focus on 5 days a week, consistently).
Phase 2 (after sub 20% bf) - Lean Bulk/Recomp
Continue: Tirzepitide, Retatrutide
Continue: HGH
Increase: Testosterone (double for 20 weeks)
Increase: Deca 300mg/w split eod (20 weeks)
Add: Dianabol 30mg/d (for 6 weeks)
Continue: Metformin, Diabetes/BP meds
(I have an AI on hand if needed for e2)
Continue Caloric Deficit while maintaining 200g/protein a day; hire a trainer to help push me further in the gym.
Phase 3 - True Cut
Continue: Tirz and Ret
Continue: Hgh
Decrease: Test to TRT levels
Decrease: Deca to 100mg/w
Add: Winny 30mg/d (4 weeks)
Continue: Diabetes/BP meds
Continue caloric deficit, maintain 200g protein a day, continue working with trainer. Focus on hitting below 15%bf.
I know I’m probably missing some info, and ya’ll might rip this to shreds, but I’ll take any constructive criticism ya’ll will give.
