quorumsense
Newbie
Hey all, if you've already replied to me before in my first post then you already know a little about me. I'll try to keep everything as short and sweet as possible so you don't have to read too much. I'm working on losing some weight so I can get the most out of my next cycle without having the all of the aromitization side effects of having too much fatty tissue.
I'm a male and in my mid-forties. I am currently 5'9", 182lbs and 23.1%bf. Basically, I've got a lot of dad bod going on right now. I've made significant progress since the beginning of 2025, I went from 215lbs down to 200 just with diet alone and then started exercising regularly in October of 2025. I still need to lose about 20 more pounds before I consider starting some testosterone. I don't take any weight loss medications and at this point I'm so close to my goal that I don't think I need any.
I'm highly focused on cardio right now but I am leaning into more strength training. My current generic exercise split is as follows:
Day 1: HIIT on the elliptical and then Chest and Shoulders
Day 2: 1 mile run then Back and Bis
Day 3: Stairs then Abs and Legs
Day 4: Rest
In terms of my diet I am currently high protein (>160g/day), low carb (<40g/day) and low fat (<50g/day) where most of my fats are mono or polyunsaturated. Some days I am reaching a significant caloric deficit by getting anywhere from 1000 to 1200 calories (my BMR is 1750). My sleep right now is averaging at 6 hours per day but I think it's a side effect of all the supplements, multivitamin and caffeine.
I take the following supplements daily:
4 scoops of Whey Protein mixed with 4 cups of unsweetened almond milk (100 grams of protein at 600 calories) + 5 grams of creatine + 3 grams of beta-alanine + 1 gram of HMB. I space my consumption of this out evenly throughout the day.
A multivitamin and 2 grams of icosapent ethyl (pure omega-3).
A typical day, in terms of caloric consumption, looks something like this:
0600 - wake up and drink a protein shake
0800 - breakfast consisting of a baked panko crusted chicken cutlet and roasted veggies
1100 - another protein shake
1400 - lunch consisting of a 1/4lb of cajun deli turkey and lemon feta
1700 - another protein shake
2000 - another baked panko crusted chicken cutlet and roasted veggies
2300 - another protein shake
It took some guts for me to share some pictures. It's crazy that I've lost over 30 pounds but I still feel so gross and ashamed of myself, body dysmorphia I guess. Oh well, hopefully I can look back in a year and say WOW!
Look, I'm Logging bros!
I'm a male and in my mid-forties. I am currently 5'9", 182lbs and 23.1%bf. Basically, I've got a lot of dad bod going on right now. I've made significant progress since the beginning of 2025, I went from 215lbs down to 200 just with diet alone and then started exercising regularly in October of 2025. I still need to lose about 20 more pounds before I consider starting some testosterone. I don't take any weight loss medications and at this point I'm so close to my goal that I don't think I need any.
I'm highly focused on cardio right now but I am leaning into more strength training. My current generic exercise split is as follows:
Day 1: HIIT on the elliptical and then Chest and Shoulders
Day 2: 1 mile run then Back and Bis
Day 3: Stairs then Abs and Legs
Day 4: Rest
In terms of my diet I am currently high protein (>160g/day), low carb (<40g/day) and low fat (<50g/day) where most of my fats are mono or polyunsaturated. Some days I am reaching a significant caloric deficit by getting anywhere from 1000 to 1200 calories (my BMR is 1750). My sleep right now is averaging at 6 hours per day but I think it's a side effect of all the supplements, multivitamin and caffeine.
I take the following supplements daily:
4 scoops of Whey Protein mixed with 4 cups of unsweetened almond milk (100 grams of protein at 600 calories) + 5 grams of creatine + 3 grams of beta-alanine + 1 gram of HMB. I space my consumption of this out evenly throughout the day.
A multivitamin and 2 grams of icosapent ethyl (pure omega-3).
A typical day, in terms of caloric consumption, looks something like this:
0600 - wake up and drink a protein shake
0800 - breakfast consisting of a baked panko crusted chicken cutlet and roasted veggies
1100 - another protein shake
1400 - lunch consisting of a 1/4lb of cajun deli turkey and lemon feta
1700 - another protein shake
2000 - another baked panko crusted chicken cutlet and roasted veggies
2300 - another protein shake
It took some guts for me to share some pictures. It's crazy that I've lost over 30 pounds but I still feel so gross and ashamed of myself, body dysmorphia I guess. Oh well, hopefully I can look back in a year and say WOW!
Look, I'm Logging bros!
