Fat to Shredded in 2022 Log

[CasperKValentine]

Going by your starting pictures and starting bodyweight your going to need to get down to about 165lbs for a 6 pack. I know that sounds crazy but trust me that's the reality of it.

I remember being 225 been thinking to myself man if I could just lose 15 lb I'd get rid of this gut and I'd look jacked, then at 210 I remember thinking man if I just lose 10 more pounds. 200 I remember thinking man if I just lose 10 more pounds .

We all have way more fat and way less muscle then we think we do.

I have abs now at 198 but it took multiple cuts and bulks over 2 years.

It's a neverending process.

Now I just try to make sure at the end of every year I'm 5 to 10 lb bigger with the same amount of body fat.

This is so accurate!

 

[CasperKValentine]

I feel like id be a twig at 165 I dont want to get any lower than 185, thankfully showing a 6 isnt really my ideal look anyways although it would be nice atleast once in this lifetime

I thought I would look a lot smaller at 190. But the thing is if you are doing it right you still look as big as far as muscle mass just a smaller waist and leaner appearance. The proportion can create an illusion. I think I actually look a little bigger at 190 because my arms are close to the same size and my waist is several inches smaller.

I understand not everyone covets the same look though. I don't have any desire to be sub 10% bf.

 

[Thantis]

I thought I would look a lot smaller at 190. But the thing is if you are doing it right you still look as big as far as muscle mass just a smaller waist and leaner appearance. The proportion can create an illusion. I think I actually look a little bigger at 190 because my arms are close to the same size and my waist is several inches smaller.

I understand not everyone covets the same look though. I don't have any desire to be sub 10% bf.

If I could get to 15~17% I think id be pretty happy but as I get lower i'll know where the sweet spot is

 

[Thantis]

7/20Food
B-2egg saus 16oz coffee -390
S- protein shake - 150
L- hamburger + sweet potato - 510
S- protein shake - 150
D- chicken breast + sweet potato - 600

7/20 Bi/Forearm
Incline Bench Dumbbell Curls - x8 35 x8 40 x6 45
Preacher Curls - x10 70 x8 90 x8 115
Standing Hammer Curls - x8 35 x8 40 x6 45
Single Arm Cable Curl - x10 40 x8 50 x4 60
Cabled Rope Curl - x10 90 x8 110 x4 120
Reverse Grip Curls EZ Bar Wrapped Thumb Grip - x10 75 x8 85 x6 95
Wrist Curls Flat Bar - x10 65 x10 75 x3 (failure) 95
Dumbbell Wrist Curls - x10 30 x10 30 x6 35
Reverse Grip Curls EZ Bar Cabled Wrapped Thumb - x8 50 x8 50 x8 50
Wrist Curls Flat Bar Cabled Behind The Back - x8 50 x8 50 x8 50
Farmers Carry - 30 second walk 70lb x3



7/21 Food/Legs/Abs
B- 2 egg saus 12oz coffee-290
S- protein shake - 150
L- 5 meatballs - 410
S-beef stick - 210
D- Salmon BLT - 610

Leg Press - x8 747 x8 927 x6 947 X3 1037
Hack Squat Machine - Wide x6 180 x6 270 x6 360
Leg Extension - x8 140 x8 180 x6 225
Seated Leg Curl - x8 120 x8 140 x6 160
Weighted Calf Extensions - x12 400 x12 400 x12 400
Bulgarian Split Squats - x10 body weight x6 120lb x6 120lb
Weighted Crunch - x10 60 x8 70 x6 90
Torso Rotation - x10 190 x10 200 x10 205
Cable Crunch - x8 70 x8 80 x6 100
Treadmill - 15% 2.0 30m

 

[Thantis]

7/22 Food/Workout
B- 2 egg sausage 12oz coffee - 390
S-Protein shake - 150
L- Salmon - 450
S-Beef stick 210
D- Hamburger - 410

Shoulder/Chest
Flat Bench Barbell - x10 135 x4 225 x3 235 x2 245 x1 255 x1 275
Incline bench Barbell - x10 135 x8 155 x6 185 x4 225
Cable Flys Upper setting - x10 25lb, x10 30lb x8 35lb
Cable Flys Lower setting - x10 25lb, x10 30lb x8 35lb
Pec-Dec - x8 130lb x8 160lb x6 190
DB Shoulder Press - x6 50 x8 45 x10 40
Overhead Press Machine - x8 90 x6 110 x6 130
Shoulder Press Machine - x10 50 x10 65 x6 80
Machine Lateral Raise - x10 50 x10 60 x8 70
Shrug Machine - x8 180 x8 270 x6 360
Reverse Pec Dec - x8 80 x6 100 x6 110
Cable Lateral Raise - x20 10 x15 15 x10 20 x6 30
15% Treadmill 2.0 45m

 

[match]

7/22 Food/Workout
B- 2 egg sausage 12oz coffee - 390
S-Protein shake - 150
L- Salmon - 450
S-Beef stick 210
D- Hamburger - 410

Shoulder/Chest
Flat Bench Barbell - x10 135 x4 225 x3 235 x2 245 x1 255 x1 275
Incline bench Barbell - x10 135 x8 155 x6 185 x4 225
Cable Flys Upper setting - x10 25lb, x10 30lb x8 35lb
Cable Flys Lower setting - x10 25lb, x10 30lb x8 35lb
Pec-Dec - x8 130lb x8 160lb x6 190
DB Shoulder Press - x6 50 x8 45 x10 40
Overhead Press Machine - x8 90 x6 110 x6 130
Shoulder Press Machine - x10 50 x10 65 x6 80
Machine Lateral Raise - x10 50 x10 60 x8 70
Shrug Machine - x8 180 x8 270 x6 360
Reverse Pec Dec - x8 80 x6 100 x6 110
Cable Lateral Raise - x20 10 x15 15 x10 20 x6 30
15% Treadmill 2.0 45m

So, if you sleep 8 hours a day, and do this workout, what do you do with the other 3 hours you have left over?

I'm kidding of course. Nice work man, always impressed by the volume, looks brutal but fruitful.

 

[Thantis]

So, if you sleep 8 hours a day, and do this workout, what do you do with the other 3 hours you have left over?

I'm kidding of course. Nice work man, always impressed by the volume, looks brutal but fruitful.

haha more sleep? idk I feel like its not enough until I wake up sore the next day
getting close to the end now about a month left, might add a couple weeks depends on how much gear I have left dont want to sit on a vial with like 2ml in it for 6months when I can just finish it off now

 

[Thantis]

7/25 Food/Workout
B- 2 eggs sausage bagel 12oz coffee - 410
S- Protein Shake - 150
L- Hamburger(2 patties low cal bun) - 560
S- Beef stick - 210
D- Turkey sandwich - 405

Bi/Forearm
Incline Bench Dumbbell Curls - x8 35 x8 40 x6 45
Preacher Curls - x10 70 x8 90 x8 115
Standing Hammer Curls - x8 35 x8 40 x6 45
Single Arm Cable Curl - x10 40 x8 50 x4 60
Cabled Rope Curl - x10 90 x8 110 x4 120
Reverse Grip Curls EZ Bar Wrapped Thumb Grip - x10 75 x8 85 x6 95
Wrist Curls Flat Bar - x10 65 x10 75 x3 (failure) 95
Dumbbell Wrist Curls - x10 30 x10 30 x6 35
Reverse Grip Curls EZ Bar Cabled Wrapped Thumb - x8 50 x8 50 x8 50
Wrist Curls Flat Bar Cabled Behind The Back - x8 50 x8 50 x8 50
Farmers Carry - 30 second walk 70lb x3
Treadmill 10% 30m

 

[Thantis]

7/26 Food / Workout
B- Protein pancakes 12oz coffee - 410
S- Protein Shake - 150
L- Chicken breast - 310
S- Beef Stick - 210
D- TBD

Back
Deadlift - x4 225 x4 315 x2 315
Hammer Strength ISO Low Lat Row - Single Arm x6 188 x6 213 x4 238
Bent over BB Smith Machine x6 135 x6 225 x4 275
Bent over DB Rows - x6 110 x4 115 x4 120
Lat Pulldown Wide - x10 x120 x8 130 x6 140
Seated Row - x10 100 x8 120 x6 140
Pull-up x6 3 sets
Treadmill 10% 30m

 

[Thantis]

Had a trainer session on Wednesday and we did a ton of different stuff so hard for my to track that workout but i'll put yesterday and today

7/28-29 Food
B- chicken eggwhites 12oz coffee 390
S- Protein shake 150
L- 26 nuggets 710
D- PBJ - 410
B-chicken eggwhites 12oz coffee 390
S- Protein shake 150
L- Chicken Breast - 260
S- Beef Stick - 210
D- TBD

Legs
Leg Press - x8 747 x8 927 x6 927
Hack Squat Machine - Wide x6 180 x6 270 x6 270
Leg Extension - x8 140 x8 180 x6 225
Seated Leg Curl - x8 120 x8 140 x6 160
Weighted Calf Extensions - x12 400 x12 400 x12 400
Bulgarian Split Squats - x10 body weight x6 120lb x6 120lb
Treadmill - 15% 2.0 30m

Shoulder/Chest
Flat Bench - x10 135 x6 225 x4 225 x4 225 x2 225
Cable Flys Upper setting - x10 25lb, x10 30lb x8 35lb
Cable Flys Lower setting - x10 25lb, x10 30lb x8 35lb
Pec-Dec - x8 130lb x8 160lb x6 190
DB Shoulder Press - x6 50 x8 45 x10 40
Overhead Press Machine - x8 90 x6 110 x6 130
Shoulder Press Machine - x10 50 x10 65 x6 80
Machine Lateral Raise - x10 50 x10 60 x8 70
Shrug Machine - x8 180 x8 270 x6 360
Reverse Pec Dec - x8 80 x6 100 x6 110
Cable Lateral Raise - x20 10 x15 15 x10 20 x6 30
10% Treadmill 2.0 30m

 

[Thantis]

8/1 Food/Workout
B- Protein pancakes - 435
S- Protein shake - 150
L- Hamburger - 310
S- Protein Bar - 150
D- TBD


Chest/Tri
Flat Bench - x10 135 x4 225 x4 225 x4 225 x4 225 x2 225 x2 225 x2 245 (all pause reps)
Incline Bench - x10 135 x8 135 x6 135 (pause reps)
Cable Flys Upper - x8 20lb, x8 30lb x6 40lb
Cable Flys Lower - x8 20lb, x8 30lb x6 40lb
Pec-Dec - x8 145lb x8 160lb x6 190 x12(failure) 100
Cable Tricep Rope - x8 100lb x8 110lb x6 120lb
Seated Tricep Pushdown - x10 80 x8 100 x8 120
Cable Tricep Rope (behind the head) x8 80lb x8 90lb x6 100lb
Chest Dips - x10 body weight 3 sets
Seated Tricep Vertical Pushdown - x6 210 x6 240 x4 270
Finished on treadmill 15% incline 2.0sp for 30m

 

[Thantis]

8/2 Food
B-2 egg english muffin 16oz coffee -490
S- beef stick - 210
L- Chicken sandwich - 320
S- protein shake - 150
D- chicken breast + sweet potato - 600

8/2 Bi/Forearm
Incline Bench Dumbbell Curls - x8 35 x8 40 x6 45
Preacher Curls - x10 70 x8 90 x8 115
Standing Hammer Curls - x8 35 x8 40 x6 45
Single Arm Cable Curl - x10 40 x8 50 x4 60
Cabled Rope Curl - x10 90 x8 110 x4 120
Reverse Grip Curls EZ Bar Wrapped Thumb Grip - x10 75 x8 85 x6 95
Wrist Curls Flat Bar - x10 65 x10 75 x3 (failure) 95
Dumbbell Wrist Curls - x10 30 x10 30 x6 35
Reverse Grip Curls EZ Bar Cabled Wrapped Thumb - x8 50 x8 50 x8 50
Wrist Curls Flat Bar Cabled Behind The Back - x8 50 x8 50 x8 50
Farmers Carry - 30 second walk 70lb x3

 

[Thantis]

8/3 Food
B-2 egg english muffin 16oz coffee -490
S- beef stick - 210
L- Chicken sandwich - 320
S- protein shake - 150
D- TBD

Back
Working with trainer today lots of different things and stretches difficult to log i'll post what I can later today

 

[Thantis]

8/4-5 Food
B- chicken eggwhites 12oz coffee 390
S- Protein shake 150
L-chicken sandwich - 360
S- Greek yogurt + beef stick 400
D- Salmon Fillet Broccoli- 380


B-chicken eggwhites 12oz coffee 390
S- Protein shake 150
L- Salmon Fillet Broccoli- 380
S- Beef Stick - 210
D- TBD

Legs
Hack Squat Machine - Wide x6 180 x6 270 x6 270
Leg Extension - x8 140 x8 180 x6 225
Seated Leg Curl - x8 120 x8 140 x6 160
Weighted Calf Extensions - x12 400 x12 400 x12 400
Bulgarian Split Squats - x10 body weight x6 120lb x6 120lb
Treadmill - 15% 2.0 30m

Shoulder/Chest
Flat Bench - x10 135 x6 225 x4 225 x4 225
Cable Flys Upper setting - x10 40lb, x8 60lb x6 70lb
Cable Flys Lower setting - x10 40lb, x8 50lb x6 60lb
Pec-Dec - x8 130lb x8 160lb x12 130
DB Shoulder Press - x6 50 x8 45 x10 40
Overhead Press Machine - x8 90 x6 110 x6 130
Shoulder Press Machine - x10 50 x10 65 x6 80
Machine Lateral Raise - x10 50 x10 60 x8 70
Shrug Machine - x8 180 x8 270 x6 360
Reverse Pec Dec - x8 80 x6 100 x6 110
Cable Lateral Raise - x20 10 x15 15 x10 20 x6 30
10% Treadmill 2.0 30m

 

[Thantis]

So i've got 2 weeks left, today was my last dose of Mast as i've run out so my plan is to back down the test to 400 from 600 for these last 2 weeks since I wont have the e2 effects from the mast and I would hate to start getting sides this close to the end.
i'll be on a trip starting Sunday but the convention center i'll be at has a gym so i'll still be working out and I plan to pin again Sunday before I leave and ill pin again Saturday when I get back.

Currently 196.8 but im slightly dehydrated, with a normal day of water retention im holding at 199.2 I feel great and am overall happy with how this cut turned out. I'm going to slowly start to add calories next week to get my body back into maintenance mode so my plan is 200 a week till im back at 2500 or somewhere around there is this the correct approach? Then i'll start PCT 4 weeks after my last shot

 

[gphagan1]

So i've got 2 weeks left, today was my last dose of Mast as i've run out so my plan is to back down the test to 400 from 600 for these last 2 weeks since I wont have the e2 effects from the mast and I would hate to start getting sides this close to the end.
i'll be on a trip starting Sunday but the convention center i'll be at has a gym so i'll still be working out and I plan to pin again Sunday before I leave and ill pin again Saturday when I get back.

Currently 196.8 but im slightly dehydrated, with a normal day of water retention im holding at 199.2 I feel great and am overall happy with how this cut turned out. I'm going to slowly start to add calories next week to get my body back into maintenance mode so my plan is 200 a week till im back at 2500 or somewhere around there is this the correct approach? Then i'll start PCT 4 weeks after my last shot

Good job man…..looks like it went really well for you….. Built some muscle and lost fat that’s a win win.

 

[Thantis]

So i'm officially done, I think the cycle overall went well I got lean and gained strength, most if not all will be keepable gains - I ended off 199 even started the cycle at 210 but started dieting off cycle at 225. I achieved some 1RM's that I wasnt thinking were possible on a cut. Bench 315, DL 495, Squat 405 - I plan to keep my training the same but lowered the volume a bit and am doing single muscle group splits vs the 2 a days I was before - Upped my cals to 2.2k and i'm going to keep going uptill I figure out my new maintenance

My last few questions revolve around my PCT, If I recall with the Deca ester its 6 weeks after last shot? And what i'm taking is the following all in 1 pill below. Do I take 2 a day for 2 weeks then 1 a day for another 2 weeks?

Tamoxifen - 20mg
Clomid - 50mg
Mesterolone - 25mg
Tadafil - 7.5mg

 

[gphagan1]

So i'm officially done, I think the cycle overall went well I got lean and gained strength, most if not all will be keepable gains - I ended off 199 even started the cycle at 210 but started dieting off cycle at 225. I achieved some 1RM's that I wasnt thinking were possible on a cut. Bench 315, DL 495, Squat 405 - I plan to keep my training the same but lowered the volume a bit and am doing single muscle group splits vs the 2 a days I was before - Upped my cals to 2.2k and i'm going to keep going uptill I figure out my new maintenance

My last few questions revolve around my PCT, If I recall with the Deca ester its 6 weeks after last shot? And what i'm taking is the following all in 1 pill below. Do I take 2 a day for 2 weeks then 1 a day for another 2 weeks?

Tamoxifen - 20mg
Clomid - 50mg
Mesterolone - 25mg
Tadafil - 7.5mg

Congratulations on your cycle success…..awesome you gained strength while losing fat.
As far as starting PCT, I wouldn’t wait 6 weeks, 3 weeks should be sufficient. I don’t really like the serms that contain extra compounds, because it’s really overkill, and they come with their own sides and health risk. But since you already have it, if it contains 50 mg of Clomid that’s sufficient enough for PCT. I would just take 1 a day for 4 weeks and maybe something like SNS Reduce XT for Cortisol, and maybe some CEL Mtest, that should have you covered.
Good job

 

[Thantis]

Everything with PCT is going well, I'm at 185 staying pretty lean on 2700 cals atm. I'm starting to plan a cycle for January figured id ask here if this looks good.

Goal - Size/Strength - I'd like to keep at least 5-7lbs of lean muscle if possible.
Test C-200 - 400mg wk
Mast E-200 - 300mg wk
Tbol - 10mg - 30mg daily 8wks
Food - 4500cal ~ adjust as needed up or down
16wk cycle

 

[Smont]

Everything with PCT is going well, I'm at 185 staying pretty lean on 2700 cals atm. I'm starting to plan a cycle for January figured id ask here if this looks good.

Goal - Size/Strength - I'd like to keep at least 5-7lbs of lean muscle if possible.
Test C-200 - 300mg wk
Mast E-200 - 300mg wk
Tbol - 10mg - 30mg daily 8wks
Food - 4500cal ~ adjust as needed up or down
16wk cycle

What would possibly make you think it's a good idea to go from 2,700 calories to 4500 calories like you're just magically guessing that you need an extra 2000 calories per day. You didn't really think that one through.... That is a recipe for disaster. If your maintenance calories are 2700 then your bolt should start around 3,000 tops.

I weigh 200 lb, I'm a construction worker, I box 4 to 5 days a week and lift 4-5 days a week, I have a ridiculously fast metabolism and I would get fat eating 4500 calories per day

 

[Smont]

Reading that back to myself I realize how condescending that sounds LOL my bad. Not my intention. Just wanted to point out that you need to rework that a little bit

 

[Thantis]

The calculator on BB.com showed me 4k so I just added 500 I can start at 3 and go from there but i'll probably be at 3k before I start the cycle as im still slowly losing some weight ive cut cardio out completely as well i'm starting 2800 next week and see how that works for a few weeks

 

[Smont]

The calculator on BB.com showed me 4k so I just added 500 I can start at 3 and go from there but i'll probably be at 3k before I start the cycle as im still slowly losing some weight ive cut cardio out completely as well i'm starting 2800 next week and see how that works for a few weeks

Keep a base level of cardio, even if it's only 20min 3x week. It'll keep your metabolism revved up and it allow you to eat more food. Also I've noticed a lot of times when guys do no cardio in their off season they get fat fast and then when they maintain cardio through it they stay leaner longer.

 

[Thantis]

Keep a base level of cardio, even if it's only 20min 3x week. It'll keep your metabolism revved up and it allow you to eat more food. Also I've noticed a lot of times when guys do no cardio in their off season they get fat fast and then when they maintain cardio through it they stay leaner longer.

sounds good - other than the calories everything else seem ok for a bulk?

 

[Smont]

sounds good - other than the calories everything else seem ok for a bulk?

I'd start with test and mast at 300 each and add nothing until progress stalls, if calories and training are on point you could potentially make it through the whole cycle with just that, if progress stalls mid cycle and you can't push your food and training harder then that's where I would consider adding a oral or something like npp.

But there's no situation I would run 8 weeks of a oral. Not that tbol is gonna kill you, I just think or else should be used strategically and not mean components of the cycle. Like throw in a oral pre workout for 3-5 weeks to break a sticking point. Or if you're absolutely shredded adding an oral gives a good cosmetic effect in a short period of time, or if your strength athlete adding in an oral to peek your strength.

I'm just kind of nitpicking, the layout's not terrible that you have up there it will work,