220lbs@10% BF by May 2023

[eazy]

First post in training and nutrition log to hit my goal.

47 years old. 5'11" 215lbs. 20% bodyfat. sw: 345 3/2020 cw: 215 3/2021 gw: lean enough to bulk and blast

Plan is to suicide cut to 190lbs, if lean enough start a bulk, and increase Test and NPP from current doses of 200mg per week test cyp and 100mg per week NPP and run a first cycle at test cyp 500mg per week for 16 weeks.

Next 6 weeks will experiment with fasting to increase the deficit while keeping cardio (15 hours per week) and strength training the same.

 

[eazy]

Training for 3/26/2021


Squat 20x110, 20x110, 20x110, 20x110, 20x110
Bench 20x80, 20x80, 20x80, 20x80, 20x80
Row 20x100, 20x100, 20x100, 20x100, 20x100


12 mile walk


food for 3/25 calories 0, carbs 0, fat 0, protein 0

 

[1bigun11]

You were doing so well losing weight quickly while still keeping a good amount of muscle. I'm afraid you are rushing things. Slow down a bit and eat something

 

[dragon1952]

Yea, I don't really think you need to lose another 15lbs that badly to risk losing muscle just to get there. Great progress so far though.

 

[Ped X]

You look great eazy, I'd suggest you just take it slow and let your body acclimate. Drastic changes either direction can be hard on your body.

 

[BrotherIron]

I don't think you need to do anything fasted to keep making progress.

 

[JackDMegalomaniac]

Impressive, but dont be so quick to lose weight. I know it feels good, and you feel so close to your ideal figure. But why go through that hardship to just bulk up again?

The question is why not bulk up now?

Welcome to ug

 

[eazy]

Impressive, but dont be so quick to lose weight. I know it feels good, and you feel so close to your ideal figure. But why go through that hardship to just bulk up again?

The question is why not bulk up now?

Welcome to ug

To fat to blast. It's my understanding I'll be wasting drugs at such a high body fat percentage.

 

[Jin]

I think you’ve picked a realistic but challenging goal of 220 @10% in 13 months. Excited to watch your progress.

I agree with the other guys: don’t go too crazy cutting weight too quickly.

 

[snake]

Wow someone who has put the work in and isn't afraid to do more before jumping on gear. You're worth watching.

I'm all for the lean look but go easy. You don't want to chew up your hard work for no reason.

 

[eazy]

Training for 3/27/2021

Bench 5x135, 5x160, 5x195, 3x225, 3x260, 3x290
Row 10x225, 10x225, 10x225, 10x225, 10x225
Curl 5x10x25
Front Raise 5x10x25
Side Raise 5x10x5
Lat Pull 5x10x70
Lat Push 5x10x70

10 mile walk

food for 3/26 1,955 calories, 139 carb, 102 fat, 125 protein

all calories in one hour refeed window. started another 72 hour fast. next one hour refeed Monday 3/29 6:30pm.

 

[snake]

Just don't over do it my man... or overthink it. You're at 2k intake and walked 10 miles? You probably burned up half of what you took in just on the walk. And I wouldn't get all caught up on the food timing; you're body doesn't care if it's 10AM OR 10PM. Those long fasts maybe chewing up some hard earned muscle too when you're in such a deficit already.

 

[The Tater]

Great work so far! Incremental changes work well.

 

[eazy]

Training for 3/28/2021


Squat 5x150, 5x190, 5x225, 3x265, 3x300, 3x340
Pullup 10,10,10
Dip 10,10,10


10 mile walk


food for 3/27 calories 1907, carb 207, fat 97, protein 89

 

[CJ]

Training for 3/28/2021


Squat 5x150, 5x190, 5x225, 3x265, 3x300, 3x340
Pullup 10,10,10
Dip 10,10,10


10 mile walk


food for 3/27 calories 1907, carb 207, fat 97, protein 89

What happened to the 72 hour fast? :32 (18):

 

[eazy]

I cracked 9pm Saturday night like a fat pig bitch with no discipline.

Failing and the resulting shame, humiliation is rocket fuel. Thank you for calling me out with the laughing emoji.

I'll eat dinner tonight then get right back after it.

 

[eazy]

What happened to the 72 hour fast? :32 (18):

I cracked 9pm Saturday night like a fat pig bitch with no discipline.

Failing and the resulting shame, humiliation is rocket fuel. Thank you for calling me out with the laughing emoji.

I'll eat dinner tonight then get right back after it.

 

[CJ]

I cracked 9pm Saturday night like a fat pig bitch with no discipline.

Failing and the resulting shame, humiliation is rocket fuel. Thank you for calling me out with the laughing emoji.

I'll eat dinner tonight then get right back after it.

The laughing emoji was in no way meant to be disrespectful. You made it further that I ever would have.

 

[eazy]

The laughing emoji was in no way meant to be disrespectful. You made it further that I ever would have.

I don't take it as disrespect. I appreciate you coming in here and holding me accountable that's what this is for.

I completed the first 72 during the week so I did learn something much easier during the week than over the weekend.

 

[MrInsensitive]

Nicely done man! Good job! There’s a whole lot of good knowledge given in this thread. Be it wisdom when executed.