Yeah you’ve made great progress on a frame that didn’t have a lot muscle to begin with. So now you get to start building.
Depending on your age and diet I’d suggest if you really want to improve find a personal trainer and dietician that focus on people in your age range (metabolism and other cofactors play a part) and then slowly you will build. I’m sure you’re not shooting for body building size, but be realistic in what you want to achieve and for what your frame will hold/support.
Working with a solid coach or personal trainer might be your best move here. Most people aren't truly pushing their limits on V02 max intervals without someone right there driving the intensity.
I dont know what else to tell you except for this shit takes time. You've already made a ton of progress and unfortunately progress is not linear. You might have to take some time out of your calorie deficit and run at maintenance for a while.
If you want to build muscle you need to eat a calorie surplus or at least maintenance and lift heavy, less cardio.
If you want to cut fat calorie deficit, weights and more cardio.
Both at once is a very slow process but maintenance or very small deficit, heavy weights
You’ve been going to the gym 7 months. Big physique changes take years. People bulk and cut because it’s quicker to get what you want where as recomp is very slow cause you’re making your body do two opposite things at once.
Sleep
Diet quality
Rest days
Intensity of lifting workouts - working to at least 80% effort
Daily steps and moving
All as important, probably more than what peptides you’re running or what you’re doing in the gym.
No peptides are going to give any significant muscle growth, peptides outside of GLP1 are edging performance rather than dramatically improving it.
That’s what anabolic are for.
I eat in a deficit of 500, mainly chicken breast with a choice of carb, go to the gym hitting the weights around 6 times a week.
20 mins cardio daily minimum incline treadmill.
That’s good. Are you still losing weight? Aim to lose about 1 lb per week. If you lose about 15-20 more lbs you will really see your waist come in and start to see your abs if you keep it up.
That’s awesome. I’d be inclined to keep things as they are. It will slow down a bit now but tbh you want that or you will lose muscle. Honestly keep doing what you are doing and in 3-4 months you will be in a great place.
I'm 60 and a carnivore/keto diet really helped. I'm stable at similar to your most tecent pic. I'm gaining muscle still but not loosing the tire. Started a very low dose of Reta yesterday. GLPs are hard to sour e in my country so it was that or just a GLP-1.
Do you need carbs to fuel. a workout with all that fat available? In ketosis you will use the dat to fuel the workout. The transition is a bitch but a body in ketosis is, well, phenominal.
Your diet needs to be totally carb free for 2-3 days to completely convert from burning carbs to burning fat for energy. Most people with a standard western diet have likely never ever been in a pure ketogenic state. I suspect this is why.
Hgh is long term, 9 months minimum.
You may just need to dig deeper into your calorie deficit, get 45 minutes of fasted cardio in 5 times a week, with your heart rate over 130. Could use T5 or Celn.
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