Recently lost 70lbs. Need advice on next step.

[BigP52]

Hello hello! Need some advice also lol. Just turned 44 a week ago. 6’8” 280 about 30% body fat. Looking mostly to get body fat below 15%. I’ve honed in on my diet. Recently lost 70lbs. Now looking to build muscle and lose fat. Would love to be a lean 255lb. If anyone can help, I’m all ears! I have no idea how to get started or best products to take, or how to acquire. I’ve taken PH in the past. And some clen. But that was long ago. Advice welcomed.

 

[Astro95]

How’s your training look like? Also, how dialed in is your diet? Meaning do you measure/weigh your food, do you track macros etc. It’s easier to lose weight when you’re really big and gets harder as you lean out, so really being on top of your diet becomes crucial.

I’d suggest getting some bloodwork as well. See where your health biomarkers are, lipid panel, total and free test and estradiol. All that will help you if you at some point decide to jump on gear.

 

[BigP52]

How’s your training look like? Also, how dialed in is your diet? Meaning do you measure/weigh your food, do you track macros etc. It’s easier to lose weight when you’re really big and gets harder as you lean out, so really being on top of your diet becomes crucial.

I’d suggest getting some bloodwork as well. See where your health biomarkers are, lipid panel, total and free test and estradiol. All that will help you if you at some point decide to jump on gear.

Get bloodwork done regularly because of my job. Everything is pretty much perfect. Test levels are borderline low. Not measuring meals though.

 

[rdm]

Get bloodwork done regularly because of my job. Everything is pretty much perfect. Test levels are borderline low. Not measuring meals though.

I would start with measuring your meals. It's great you lost 70lbs but you need to adjust your diet as progress stalls and it's hard to adjust if you're not sure what you're eating exactly.

70lbs down is no joke though. You've done good so far but there's always room for improvement. I wouldn't even bother with gear yet with the exception of some TRT. Getting your hormones in the optimal range will definitely help speed things up.

 

[CoffeeS]

you've done great dropping that weight!

I was a little above 30% in November, if I did my 9 point caliper test correct. I increased protien, tried to drop excees carbs, cut the snacks out altogether. No food after 7pm unless it was meat only, and no booze or beer. I wrote down everything I ate, even sneaking a cookie. I stuck to my workout 6 days a week. Cardio, 20 minutes 2x a week minimum. Last week, I was around 15%.

 

[samgraves82]

Just to keep it simple, if the weights coming off then just keep doing what you're doing and add weight training to it. Hire a trainer/coach to help show ya the ropes. Ride that out a few mos and see how it goes

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[BigP52]

you've done great dropping that weight!

I was a little above 30% in November, if I did my 9 point caliper test correct. I increased protien, tried to drop excees carbs, cut the snacks out altogether. No food after 7pm unless it was meat only, and no booze or beer. I wrote down everything I ate, even sneaking a cookie. I stuck to my workout 6 days a week. Cardio, 20 minutes 2x a week minimum. Last week, I was around 15%.

That’s what’s up!! Very encouraging!

 

[BigP52]

Just to keep it simple, if the weights coming off then just keep doing what you're doing and add weight training to it. Hire a trainer/coach to help show ya the ropes. Ride that out a few mos and see how it goes

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Thank you! I think the personal trainer route may be the way to go at this point.

 

[CoffeeS]

That’s what’s up!! Very encouraging!

it works if you stick with it. See what worked for you and your 70 pound drop and fine tune it a little. There are so many Vets here that have experience and posts with advice. you cannot come away without a great education on ASF!!

 

[BigP52]

I would start with measuring your meals. It's great you lost 70lbs but you need to adjust your diet as progress stalls and it's hard to adjust if you're not sure what you're eating exactly.

70lbs down is no joke though. You've done good so far but there's always room for improvement. I wouldn't even bother with gear yet with the exception of some TRT. Getting your hormones in the optimal range will definitely help speed things up.

Don’t know how to get TRT or the correct product. Any advice?

 

[BigP52]

I would start with measuring your meals. It's great you lost 70lbs but you need to adjust your diet as progress stalls and it's hard to adjust if you're not sure what you're eating exactly.

70lbs down is no joke though. You've done good so far but there's always room for improvement. I wouldn't even bother with gear yet with the exception of some TRT. Getting your hormones in the optimal range will definitely help speed things up.

Complete Newb! Lol

 

[BigP52]

I would start with measuring your meals. It's great you lost 70lbs but you need to adjust your diet as progress stalls and it's hard to adjust if you're not sure what you're eating exactly.

70lbs down is no joke though. You've done good so far but there's always room for improvement. I wouldn't even bother with gear yet with the exception of some TRT. Getting your hormones in the optimal range will definitely help speed things up.

Doing some research now. We’ll see.

 

[Draig]

I agree with RDM, if anything just a replacement does of Testosterone (200 mg per week or less).

Increase cardio, lower carbs, etc.



List Available Here

 

[badgerz94]

I would do a TRT dose like others have said, 180-210mg per week.

You are very tall like me (I'm 6' 6"). I am going to guess you are not as wide in the shoulders. When I was 280-290, I was at most 15% body fat. I'm 250, 8% BF now.

I think you could reasonably be 250 and under 15% BF with the right diet and training. Even at your height, 240 would look really good especially if you got the BF down to the 12% range. The 200 of Test would help you hold muscle while losing the next 30-40 lbs.

Most personal trainers suck, especially at chain gyms (Planet Shitness, Anytime Fitness, 24 Hr Fitness). Honestly, you could probably get a better training and diet program on YouTube and that is free. Greg Doucette may be annoying but he is knowledgeable.

The fact that you lost 70 lbs. already is huge. You already did the hardest part, now its just fine tuning. One suggestion as far as cardio. Throw in some boxing. It doesn't have to be with a heavy bag. Sometimes at home, I put 5 lb each ankle weights around my wrist and shadow box for 30 minutes. Not only does it burn a pile of calories but it adds muscle. Again, you can learn the simplest boxing punches with a YouTube tutorial.

Good luck to you. Remember, no one looks better than a tall, jacked guy. There are tons of short, muscular guys out there but very few 6' 4" and above. Those are the guys that turn heads.

 

[BigP52]

I would do a TRT dose like others have said, 180-210mg per week.

You are very tall like me (I'm 6' 6"). I am going to guess you are not as wide in the shoulders. When I was 280-290, I was at most 15% body fat. I'm 250, 8% BF now.

I think you could reasonably be 250 and under 15% BF with the right diet and training. Even at your height, 240 would look really good especially if you got the BF down to the 12% range. The 200 of Test would help you hold muscle while losing the next 30-40 lbs.

Most personal trainers suck, especially at chain gyms (Planet Shitness, Anytime Fitness, 24 Hr Fitness). Honestly, you could probably get a better training and diet program on YouTube and that is free. Greg Doucette may be annoying but he is knowledgeable.

The fact that you lost 70 lbs. already is huge. You already did the hardest part, now its just fine tuning. One suggestion as far as cardio. Throw in some boxing. It doesn't have to be with a heavy bag. Sometimes at home, I put 5 lb each ankle weights around my wrist and shadow box for 30 minutes. Not only does it burn a pile of calories but it adds muscle. Again, you can learn the simplest boxing punches with a YouTube tutorial.

Good luck to you. Remember, no one looks better than a tall, jacked guy. There are tons of short, muscular guys out there but very few 6' 4" and above. Those are the guys that turn heads.

Thanks bro!! Great information!

 

[Big Puppy]

hire a coach to do your diet. years of coaching people I've found most have no clue what "clean" food is.
you'll learn how to eat and it will be a game changer

 

[Ziath11]

Lots of great advice here. I just wanted to say losing 70 pounds is no easy task so keep up the good work man. Continue crushing it in the gym as well as the kitchen and you’ll reach your goals.

 

[BigP52]

Much appreciated man!!

 

[CoachCabo]

I would encourage you to keep up what you are doing, make modifications to your diet and training as you progress and wait a year or ensuring you have truly adjusted your lifestyle before even considering any sort of drugs.
Many people make changes over a few months but the real test is making it permanent and sustainable.

 

[Montego]

Thank you! I think the personal trainer route may be the way to go at this point.

Personal trainers are largely scam artist.

If you can find a good one, they're rare, they can be semi helpful.

You need a coach coach. Someone who can oversee everything you're doing from training to nutrition to cardio, sleep, supps and so on.

A good coach is worth their weight in gold

 

[BigP52]

I would encourage you to keep up what you are doing, make modifications to your diet and training as you progress and wait a year or ensuring you have truly adjusted your lifestyle before even considering any sort of drugs.
Many people make changes over a few months but the real test is making it permanent and sustainable.

That’s true! Thank you!