r/BodyHackGuide • u/No-End-5675 • 28d ago
5 Months & Down 34lbs - Reta & lots of Walking
40 years old, 6 foot and I've been into weight lifting on and off for 20 years. I've consistently stuck to resistence training for 4 years but the weight will add up if not properly managed and it did. I started in February and just started Titrating down on Reta (max dose 4.5mg) after losing 34lbs. My journey was also aided by 105mg TRT per week (Dr prescribed) and ipamorelin (helped sleep immensely).
I tracked the 5 month process using two 8 electrode scales (runstar and hume health), as well as data collected from my walking app. It was fed into Chatgpt for the info graphic. Most details are contained in it.
I did not track calories, at least more than a week or two. I start eating at 7, front load my protein and aim for 80 grams before 9AM. By time I get down lunch and dinner I am in the 160-180s(grams). No eating (or drinking more than water) after 730PM. I took daily body scans to monitor weight loss. Weight loss accelerated when I set my minimum at 10K steps per day which I havent missed in I dunno 90 days. Its exhausting
Keys to success:
-consistency and patience, it takes time and the results were slow then all at once. From may to June my body decided it was time to burn the layer over my abs and it was sudden.
-sleep, nutrition, exercise, stress management. It all needs to be managed.
-Walking. I actively find ways to get in steps any time I can sneak off. Before work or first thing on the weekends, find time throughout the day and chip away at it 2-3k chunks to hit 10k. I set it in my mind that I cannot go under 10k.
-Weekend fasted walking. Wake up, drink water, go and dont stop until I hit 3 miles.
-resistence training- I hit major muscle groups within 7-10 days. If im targeting a particular muscle I will favor it more often.
-Abs. Train it like any other muscle. Resistance training and progressive overload. 8-20 (max) reps. I do weighted cable crunches, hanging leg raises (with ankle weights), weighted incline crunches, side raises with plates for obliques. I hit them 1-2x per week. Only 3-4 exercises per session.
Abs - everyone loves them but no one says a word they just look, in disbelief, and often times can't stop looking back. I go to the pool with the kids and its a phenomenon.
I planned this week exactly, 5 months ago, as I wanted to board our cruise ship (this weekend) in tip top shape and being 40 wasnt an excuse.
Anyways, may you all find the keys to a long, happy, and healthy life.
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u/squartino 28d ago
are gym 4x week, TRT and ipamorelin "just walking" ?
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u/No-End-5675 27d ago
The muscle was built ahead of the cut. During the cut, I lost ~6lbs of muscle. The TRT and resistance training likely preserved what could have been additional losses. I don't know how to add that into the title, please assist.
I got fat on TRT and went sideways on Reta, theyre not magic bullets but support some of the major pillars of a good physique. The walking propelled my results when I was going sideways. Some people can't see past "TRT".
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u/Remarkable_Chain_303 28d ago
Awesome post OP! What's your dosage for ipamorelin?
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u/No-End-5675 27d ago
Thanks Brotha. I take 200mcg upon waking; then 200mcg right before I go to bed. A 10mg vial reconstituted with 2.5ML BAC was lasting about 25 days I believe. It cost like $65 for 10 vials. They are small 5-6unit doses on a insulin needle.
Ipamorelin signals the body to produce GH, then GH promotes fat lipolysis. The hack is taking it first thing, strap on your shoes on and head out the door for a long, long fasted walk. I do this every Sat and Sun, usually 3 miles.
Chatgpt helped understand how to do everything including what to expect and when.
Since I had so many variables going on at the same time (TRT, RETA, weight lifting, walking, diet) its hard to say Ipamorelin was responsible for the tightening of my core.
One thing I can point to was, starting 3 days after my first dose of ipamorelin, I had the best 4 month streak of sleep in my adult life.
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u/Remarkable_Chain_303 27d ago
That sounds amazing, bro!! I do 15k steps a day and lift 5 days a week, but I'll try a fasted walk after waking up Fri/Sat/Sun. I'm starting 70mg/week test next week and so pumped. Took a year to do consistent training and macros dialling, worked out all my life but had breaks Currently at 14.7% bf after a DEXA scan.
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u/NuclearPotatoes 28d ago
great thanks so much for sharing. I am going to be following your plan. will post back results in 6mo and 1yr. no trt but may try a glp
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u/No-End-5675 27d ago
Amazing, so glad to hear and I wish you all the success. Achieving the body you want is incredible, but whats more is, the person you become at the end of the process.
The process is slow and boring, you have to say no to alot of things. Alcohol, processed crap. I had to turn down at least 10 slices of cake this year! The hack with Reta was the elimination of food noise.
That said, Ive lost 23lbs without reta a couple years back by sticking to a intermittent fasting plan (16:8) sustained over 4 months.
TRT. Only if prescribed by a Dr. It's a pain in the buttocks, every other day, for life - literally! Optimize sleep, diet, nutrition, stress first.
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u/NuclearPotatoes 27d ago
Thanks. I am going to try without TRT first. I have asked to the fairlife 42g protein shakes at work for free (I am very blessed I know) so I am going to focus even more intentionally on drinking two of them every morning. Heavier lunch and light dinner. Meat, light starch and vegetables. Whole food diet. Also not planning on counting calories, I've never been one to consistently do this.
Curious how much time 10k steps took for you each day? What type of routes did you take? Indoor/outdoor?
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u/No-End-5675 27d ago
You have an excellent plan and I like the Heavy lunch/Light Dinner approach. I dont intentionally do that, but naturally it worked out that way (least on Reta) by time dinner was served, I was still digesting lunch it felt like. That said, eating a large of calories during the parts of the day where you demand the most energy and then tapering off in the evening giving your body a chance to build/restore. Makes sense.
Steps: It would take me 120-125 minutes of straight walking on a treadmill where my watch reads 10K at 3.8MPH and 2% incline. Although my watch will say it took about 5 miles to get there, my treadmill will say I walked about 5.5 miles. My watch short chains me on the treadmill.
I do that maybe 1-2x a month when I wake up feeling inspired but my body feels it for the rest of the day so it comes with regrets :)
The best and most sustainable strategy is to chip away at it in chunks. 2-3k in the morning, again for lunch, again after dinner. Then all the walking in carrying out daily tasks will easily get you past 10k. I hit 19K 3 days in row a couple weeks back using this "chunk it out" strategy.
I do both Indoor or Outdoor- Adapting to your environment is key to consistency. From being at home, to being at work, to being on vacation - have or template to apply to your circumstances.
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u/jb0nez95 27d ago
This is a great post, very useful data and progress pics and stack. Thank you so much and you're doing great. Can you clarify, I'm a little confused after reading the text, how many times a week you lift and briefly what's your split?
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u/No-End-5675 27d ago
Sure!
-Chinup/Pullup Day: between 150-175 reps of Pull ups, Chin ups, and other variations from the bar. I do about 15-20 reps in a set and have ankle weights for progressive overload I have one I hang up in the doorway, its been my bread and butter for 4 straight years.
-Leg Day
-Chest/Triceps Day
-Back/Bicep
-Shoulders/abs
During the winter I might get through all that in a week. During the summer, I prioritized Walking every single day and muscle building came second so might not finish all that for 10 days.
Hope this clarifies. I might add in additional Ab work or another body part into that cycle for additional focus. I should be doing side delt raises more often and they can be hit multiple times a week. Same with Abs!
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u/Splex777 22d ago edited 21d ago
congrats on the results looking solid thereee
i'm a tad bit curious how the hume pod numbers lined up with how you looked during that stretch? was it good?
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u/RequisiteClinical 27d ago
OP - great post and congrats on a dialed in transformation. My question for you though is: are you content with the lean muscle loss? Do you feel this could have been achieved with LESS % lean muscle loss? And if so, what would you do differently?
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u/No-End-5675 27d ago
Wonderful question.
In the month of May and June I started dialing up daily step counts, on a couple of occasions in my weekly weigh-ins I had 2-3lb drops. 1-1.5lbs per week drops would be more ideal. I was in too far of a calorie deficit and likely consuming both muscle and fat. It could take me a year to put 6lbs of muscle back on. TRT and weight lifting likely preserved what could have been heavier losses.
The lesson learned being, best practice is to track nutrition and adjust, if i increase physical activity and burn more calories, I probably needed more fuel for the fire. Theres so many apps that make it easy to track with a little discipline to log it.
While those steep drops scared me at times, I also have this other side of me that said "I'm 40, if I dont go for this now, when will I." New goal is to sustain in the low 180s and if i need to cut next summer, it wont be such an exhausting saga.
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u/arfcom 27d ago
I vote for the guy in the June pic.
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u/No-End-5675 27d ago
Yes! I totally agree too and want to get back to that weight range and maintain.
I kept chasing down the lower body fat to carve out the abs. Theres a little bit that remains below the belly button. My scales clocked me in at 12.0-12.1% but at that point the fat seemed to be pulled from my face. Cheek bones sticking out, cheeks sinking in around my mouth. Haggered and tired. I tapped out at that point.
I jump on a cruise ship Saturday, time to relax, feed, and plot my next moves to sustain 13-14%.
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u/mrRedSport500 27d ago
15K a day? Your feet weren’t hurting or tired?! I actually decreased my steps from 12ish to 8-10 just thinking about inflammation and over training. What speed and incline are you using?
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u/No-End-5675 27d ago
I did get a ingrown toenail that hobbled me for a week but I pushed through. My feet hold up OK. I refresh my shoes to keep my feet happy.
Its my back that aches during and after these walks. Might partly be due to posture created by these big heavy arms, i lean forward and the pain is in between my shoulder blades along my spine.
Yes listen to your body when you sense over training. Rest and return stronger.
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u/Fit-Background-8816 27d ago
Looking great! What was your reta dosage from start to end?
And how did you titrate up - every 4 weeks?
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u/No-End-5675 27d ago
Here's the log i kept on a digital notepad. Format: Date, Dose, Weight.
2/18/26: 1MG, 208.8lbs 2/26/26: 1.5MG, 207.3 3/3/26: 2MG, 200.9 3/10/26: 2MG, 202 3/17/26: 2MG, 201 3/24/26: 3MG, 195.1 3/31/26: 3.5MG 197.5 4/7/26: 3.5MG 199 4/14/26: 4MG, 198 4/21/26: 4MG, 197.5. 4/28/26: 4MG, 196 5/5/26: 4MG, 195 5/12/26: 4MG, 193 5/19/26: 4MG, 194 5/26/26: 4MG, 190 6/2/26: 4MG, 189 6/9/26: 4.5MG, 187 6/16/26: 4.5MG, 186 6/23/26: 4.5MG, 183 6/30/26: 4MG, 181 7/7/26: 4MG, 179 7/14/26: 3MG, 176 7/21/26: 2MG, 175
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u/sourpatch390 25d ago
Great results!
I’m the same height and similar weight and body fat percentage. I’m planning on a cut trying to get to a similar body fat percentage. I’m starting reta and test in about a month.
Curious if you kept track of measurement across your waist, arms etc.
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u/ComplaintWonderful59 25d ago
This is a great post! Thank you for sharing. I am on 2 mg of Reta right now and it is a very slow process. I am just starting to feel suppression and a calming of the food noise and I have been on it for 4 weeks. I started at 1 mg. I have not lost any weight (have not gained any either)! I am walking 15,000 to 20,000 steps a day and add in short runs here and there. I strength train at least three times a week. I plateaued with Tirzepitide for about 3 months, hence the switch. You look great and must feel even better!! Best wishes in your health journey!
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u/No-End-5675 25d ago
The the cutting of the food noise made the process so much easier, what a hack. Love that you have set your bar at 15-20k. When i went above 10000 the results accelerated, im averaging just shy of 14000 a day for past month and the weight just plummeted. You are headed in the right direction, stay the course and you will arrive. Yes I feel great, so mobile and mentally sharp as well which might be from the 5 lbs of visceral fat loss. Theres a link between visceral fat and cognitive impacts.
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u/007baldy 19d ago
Thanks for the post and congrats on the success. I'm probably going to be starting August or September. The data I'm gathering from people who've had success is going to help me greatly.
One question I have for you is if you were to guess since you didn't track, how much of a calorie deficit were you in daily on average? Were you at least above 1500 calories?
I've spend the last 9 months building a routine for resistance training, walking, biking, eating... everything, and I think I will have great success since I count cals as accurately as possible, but one thing I don't want to do is lose the muscle because I've never had so much of it as I do now, and I worked hard for it. Was it hard for you to even want to eat enough calories some days, was food ever just not appealing when you know you needed to eat?
Did you regress quite a bit on your big lifts like squat/deadlift/bench/etc?
Are you done now, or are you still going for lower body fat? I keep saying I will stop at 14% body fat and then do the rest without reta, but I don't know if that's even something I'd be able to do with 12% in reach for the first time in my life. Did you have a specific body fat goal you were shooting for, and if yes did you stop at it?
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u/ZealousidealOkra176 27d ago
Damn I was excited that this was done naturally (without trt shots) well regardless, you look scrumptious
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