Getting smaller and Bigger at the same time

[SmallGains88]

This is my first day here. First log. Looking forward to learning and bettering myself. This is a great way to hold myself accountable. Will be posting training and nutrition. Please do not hesitate to give advice. I am very new to this and want to get better.

6'3 37y/o

Running 10mg Reta split to 5mg twice a week (started 11/1/2025) and 250mg TRT a week, dosed daily (Started on 3/21/26).

I started training a couple years back but fell off. I started this journey at 415 and am currently at 345.

Train hard M-W-F and cardio on days off. Sauna for 20min after every work out.

Will update with weights, reps and exercises after training sessions.

Starting physique at 345lbs today.

 

[AnabolicAmp]

Welcome brother , excited to see your journey and the progress you’ll be making

 

[Nood]

Get after it bro! Look forward to your progress

 

[AnabolicAndy]

The trajectory of your life changes today! Hard work and dedication brother! Good Job!

 

[62Young]

Well done on the weight loss so far.

Much success on your transformation journey.

 

[SmallGains88]

Thank you all. Im excited for it to say the least.

 

[Meetketchup]

Go get it!

 

[Bigjape34]

keep going strong man I’ll be following

 

[liverpool_96]

you've made great progress dropping 70lbs, what did you start off with dose wise for the reta? being at 10mg weekly now is quite the dose, what's your current macros?

 

[J.S.]

Your doing well, keep up the good work !

 

[SmallGains88]

This is my first day here. First log. Looking forward to learning and bettering myself. This is a great way to hold myself accountable. Will be posting training and nutrition. Please do not hesitate to give advice. I am very new to this and want to get better.

6'3 37y/o

Running 10mg Reta split to 5mg twice a week (started 11/1/2025) and 250mg TRT a week, dosed daily (Started on 3/21/26).

I started training a couple years back but fell off. I started this journey at 415 and am currently at 345.

Train hard M-W-F and cardio on days off. Sauna for 20min after every work out.

Will update with weights, reps and exercises after training sessions.

Starting physique at 345lbs today.

View attachment 242775

First Training session on the books. Missed a couple workouts at the gym. Will be better next time!

Tuesday Training.
Stationary 30 min
Incline bench 135lbs. 1 set of 6, two sets of 5

Seated shoulder press 10lbs ea. 3 sets of 10.

Seated cable lat pulls elbows close. 110lbs 2 sets of 10, 1 set of 7 and 3 sets of 10 @77lbs wide elbows

Triceps push downs. 3 sets of 10. 50lbs

One arm cable raise. 1 set 10 15lbs

1 set leg curls. 15 reps

1 set leg leg press. 300lbs for 20

1 set leg extensions. 100lbs for 13

2 sets calf raises. 100lbs for 10 and 50lbs for 20.

Nutrition is still in process but getting lined out. Still in a deficit.

 

[eazy_]

congrats on your progress so far.

 

[SmallGains88]

Alright, lets get real. Today was hard. I did not and do not expect to to be an easy journey but I have a great team and a great community to learn from and talk to. The hardest part is done. I showed up, put in the work and will keep going. Day one down, forever to go.

Time for R&R and wake up and do it all over again tomorrow.

 

[SmallGains88]

you've made great progress dropping 70lbs, what did you start off with dose wise for the reta? being at 10mg weekly now is quite the dose, what's your current macros?

I started on Tirz and got up to 5mg a week then switched to Reta and started back at 1mg dosed twice weekly for 2mg a week and titrated up. I made the switch due to having type 2 diabetes and wanting to get serious about losing weight. I was 415 almost 3 years ago while working overnights in a sedentary position and eating like crap. Got tired of it and went to the gym for about 5 months and dropped to 380 where I stayed until recently. I was 372 in December and today was my first day in actual training. 70lbs sounds like a lot but it definitely took more than a few months. As far as my macros go, when I got on Reta it was just consciously trying to make good decisions on calories. I didn't pay attention to anything else except maybe protein intake. My current macros are a lot stricter but I don't have them locked in yet. Once I do, I will post my macros in my daily log. Sorry for the long text, but I felt I needed to explain the situation in its entirety.

 

[SmallGains88]

The trajectory of your life changes today! Hard work and dedication brother! Good Job!

Thank you, bro. You started it, my turn to keep it going.

 

[SmallGains88]

Today was an "off day". 33 minutes of cardio, 35minutes in the sauna and 9474 steps.

15iu of Test-E US Pharmacies
5mg Reta
30mg Zinc
1000mg Antarctic Krill Oil/240mg Omega-3
125mcg Vitamin D3
5g Creatine Monohydrate
100mcg Vitamin K2

Full train tomorrow

 

[Big_Jimmy434]

Awesome work Brother. Alot of us started where you are. It's a marathon not a sprint so just keep showing up. You're past the hard part, getting started. Keep going and keep learning. Much respect for that! Looking forward to seeing your progress!

Thank you for sharing your journey with the community

 

[SmallGains88]

Full training day. Today was harder and easier at the same time, if that makes sense.



Starting weight @ 0600. - 339.29lbs.

12 minutes on a stationary bike.
47minutes walking. (10,257 steps)

Chest - Incline DB press 20 reps 20lbs

Shoulders - Fly machine 20 reps. 40lbs

Triceps - seated overhead Tricep extensions 16 reps 20 lbs

Lats - Chest supported row machine (close grip) 17 reps. 70lbs

Upper back - Chest supported row machine (wide grip) 20 reps 70lbs

Delts - dumbbell lateral raise 18 reps 20lbs

Triceps - triceps machine 17reps 40 lbs

Bicep - Bicep Curl Machine. 15 reps 50lbs

Hamstring - Leg curls 10 reps 130lbs

Quad Compound - Leg press 10 reps 360lbs

Quad Isolation - Leg extensions 10 reps 145lbs

Calf Raises - 2 sets of 20 body weight.
Abs crunch machine - 2 sets of 20 25lbs

Macros

Meal 1) 389cal. 38g protein, 28g carbs and 11g of fat.
Meal 2) 389cal. 38g protein, 28g carbs and 11g of fat.
Meal 3) 535cal. 43g protein, 60g carbs and 12g of fat.
Meal 4) 567cal. 50g protein, 56g carbs and 13g of fat.
112fl oz of water.
Total of 1949cal for the day.

"expenditure" 4619cal.

Stack
15iu of Test-E US Pharmacies
30mg Zinc
1000mg Antarctic Krill Oil/240mg Omega-3
125mcg Vitamin D3
5g Creatine Monohydrate
100mcg Vitamin K2

 

[eazy_]

you hit the steps. well done.

 

[Meetketchup]

Building day by day, brick by brick!

Inspiring.

 

[DadBod45]

Hell ueah brother! Look forward to following your journey!

 

[302]

Subbed

 

[nm156]

Thank you all. Im excited for it to say the least.

We're here for you man, just be consistent, then the results will be consistent. Consistency pays. You can!

 

[SmallGains88]

Captains log, Stardate 2026.3.27

Today was CRAP as far as nutrition is concerned, but here we go.

Since I wore my watch to bed you get to know sleep too!!! lol

Sleep 7:53

Starting weight @ 0600. - 339.3

35 minutes of solid cardio
10,345 steps.

Calf Raises - 2 sets of 20 body weight.
Abs - crunches - 2 sets of 20

Macros

Meal 1) 389cal. 38g protein, 28g carbs and 11g of fat.
Meal 2) 389cal. 38g protein, 28g carbs and 11g of fat.
Meal 3) 550cal. 66g protein, 62g carbs and 12g of fat.
120fl oz of water and counting
Total of 1473cal for the day.

I know this is super low for calories Will do better tomorrow.

"expenditure" 4036

Stack
15iu of Test-E US Pharmacies
30mg Zinc
1000mg Antarctic Krill Oil/240mg Omega-3
125mcg Vitamin D3
5g Creatine Monohydrate
100mcg Vitamin K2

Full train tomorrow.

 

[AnabolicAndy]

Tomorrow we will do better brother keep your head up!

 

[SmallGains88]

Captains Log, Stardate 2026.3.28.

Sleep - 7:05

Starting weight @ 0700 - 339.51

Fasted BG - 95mg/dl

2hr after first meal 108mg/dl

BP - 137/89

10,246 steps

41min of cardio (treadmill for steps)

Heavy weight upper body

Chest - Incline BP 155lbs 5 reps unassisted 1 with assistance.

Shoulders - Seated BB press 95lbs for 7

Triceps - Overhead tricep cable with rope 50lbs for 10

Lats - Close grip lat pulls down 165lbs 5 reps reps.

Upper back - wide grip pull down 90lbs for 9

Delts - dumbbell lateral Raises 20lbs for 9

Tricep - single arm cable push down L-arm 27.5lbs 6 reps R-arm 27.5lbs 6 reps

Bicep - preacher curls 45lbs for 9

Light weight lower

Hamstring - Leg curls 100lbs for 23

Quad Compound - Leg press 200lbs for 25

Quad Isolation - Leg extensions 85lbs for 20

Daily workouts

Calf Raises - 2 sets of 20
Abs crunch machine - 2 sets of 20 45lbs

Sauna 30 min

Macros

Meal 1) 338cal. 35g protein, 27g carbs and 8g of fat.
Meal 2) 338cal. 35g protein, 27g carbs and 0g of fat.
Meal 3) 463cal. 36g protein, 36g carbs and 17g of fat.
Meal 4) 487cal. 37g protein, 59g carbs and 8g of fat
Meal 5) 487cal. 37g protein, 60g carbs and 8g of fat.
104fl oz of water and counting
Total of 2113cal for the day.

"expenditure" 4125

Stack
15iu of Test-E US Pharmacies
30mg Zinc
1000mg Antarctic Krill Oil/240mg Omega-3
125mcg Vitamin D3
5g Creatine Monohydrate
100mcg Vitamin K2

Today was the closest I have been to hitting all of my goals. Its amazing how easy it is to hit 2000 calories when you are eating trash. Putting down 2000 calories of food when you are on a lean diet is very difficult.

 

[Bullseye Forever]

Now I’m subbed in looking great dude !

 

[Bathman316]

Good work man. Consistency and discipline. Get after it!

 

[SmallGains88]

Captains Log, Stardate 2026.3.29.

Light day

Sleep - 6:23

Starting weight @ 0830 - 341.1

Fasted BG - 108mg/dl

2hr after first meal 112mg/dl

BP - 146/88

10,215

39min of cardio (incline treadmill for steps)
28min of cardio walking.

Sauna 30min

Meal 1) 332cal. 36g protein, 28g carbs and 6g of fat.
Meal 2) 403cal. 31g protein, 54g carbs and 4g of fat.
Meal 3) 404cal. 32g protein, 55g carbs and 5g of fat.
Meal 4) 380cal. 41g protein, 10g carbs and 17 of fat
Meal 5) 381cal. 42g protein, 13g carbs and 18g of fat.

Expenditure - "4145"

Went over on fat today. Need to watch it better.

109oz of water and counting. added some electrolytes today.


Stack
15iu of Test-E US Pharmacies
5mg Reta
1000mg Antarctic Krill Oil/240mg Omega-3
125mcg Vitamin D3
5g Creatine Monohydrate
100mcg Vitamin K23

 

[eazy_]

Captains Log, Stardate 2026.3.29.

Light day

Sleep - 6:23

Starting weight @ 0830 - 341.1

Fasted BG - 108mg/dl

2hr after first meal 112mg/dl

BP - 146/88

10,215

39min of cardio (incline treadmill for steps)
28min of cardio walking.

Sauna 30min

Meal 1) 332cal. 36g protein, 28g carbs and 6g of fat.
Meal 2) 403cal. 31g protein, 54g carbs and 4g of fat.
Meal 3) 404cal. 32g protein, 55g carbs and 5g of fat.
Meal 4) 380cal. 41g protein, 10g carbs and 17 of fat
Meal 5) 381cal. 42g protein, 13g carbs and 18g of fat.

Expenditure - "4145"

Went over on fat today. Need to watch it better.

109oz of water and counting. added some electrolytes today.


Stack
15iu of Test-E US Pharmacies
5mg Reta
1000mg Antarctic Krill Oil/240mg Omega-3
125mcg Vitamin D3
5g Creatine Monohydrate
100mcg Vitamin K23

got the steps. well done.