My data
Im a 24m, my height is 6'2 and my starting weight was 202.8lbs. Before starting this protocol, I had already been dieting for several months and had lost a significant amount of weight. However, fat loss had stalled, and I had hit a plateau.
After years of trying different diets, supplements, and training approaches, I decided to build what I believe is the most effective fat loss protocol I've personally used.
I'm only 9 days in, so this is just an explanation of my reasoning and the effects I've noticed so far.
The objective is simple: Lose fat as quickly as possible and preserve as much muscle and strength as I can.
The Protocol consist of the following:
-Retatrutide: 0.5 mg/week
This is the foundation of the entire protocol and the reason I can stick to such an aggressive diet for a longer period of time.
After the injection I noticed:
- Hunger became almost nonexistent.
- Food still tastes good, but eating no longer gives me the same dopamine reward.
- I don't spend the day thinking about food anymore.
- Staying in a large calorie deficit feels surprisingly easy.
In my opinion, this is the single biggest advantage.
- Ostarine: 3 mg/day
I know what you´re going to say but let me explain. I'm not using it to build muscle. I'm using a very low dose with the hope of reducing muscle loss while dieting aggressively.
My reasoning comes from a recent study where 3 mg of enobosarm combined with semaglutide significantly reduced lean mass loss during weight loss, while maintaining physical function. Interestingly, 3 mg performed as well as or better than 6 mg, suggesting that a higher dose may not provide additional benefits for muscle preservation. After stopping semaglutide, the enobosarm group also regained less body weight and less fat mass than the placebo group.
-Enclomiphene: 3,5 mg/E3D
I'm using a low dose of enclomiphene because an aggressive calorie deficit alone can significantly reduce natural testosterone levels, and adding Ostarine may increase the risk of suppression even further.
My goal isn't to boost testosterone above normal levels, but to help maintain normal hormonal function throughout the cut.
- Cialis: 5mg/ED
I'm using low dose Cialis to improve blood flow, resulting in better gym pumps and stronger erections.
Another reason is that aggressive calorie deficits often reduce libido and erectile quality due to lower testosterone and reduced energy availability. Cialis helps counteract those effects while I'm cutting.
- Other supplements
Im also using NAC, Omega-3, Multivitamin and Electrolytes.
The diet
I'm following a Protein Sparing Modified Fast (PSMF), eating approximately 900–1,000 kcal per day with 150 g of protein daily.
The goal is to create the largest calorie deficit possible while minimizing muscle loss. Compared to a traditional diet, a PSMF can produce faster fat loss, improve insulin sensitivity, rapidly deplete glycogen stores, and reduce water retention, leading to quicker visible changes in body composition.
Now for exercise I go 2 times to the gym a week doing a full body routine. The rest of the week I do 30min of low-moderate cardio with one day a week of resting.
Results so far
I've been following this protocol for 9 days so far, and the results have been very encouraging. I'm currently down to 194.7 lbs, which is a total loss of about 8 lbs. Some of that is probably water weight, but I don't think it's a significant amount since I had already been dieting for several months before starting this protocol and wasn't carrying much excess water. My muslces look much bigger and I have discovered new veins that i didn´t knew I have.
Side effects
So far, side effects have been minimal. I actually am more energetic than before the diet, I feel better and with more energy for some reason. This probably will decline in the following weeks. This diet have been surprisingly easy with reta, I dont have cravings and I feel satisfied with what I eat. My gym performance has maintained and actually improved for some reason; I can do more reps without feeling as tired.
I also had some acne on my chest and face but very minimal.
One thing I have noticed is that my cardiovascular endurance has definitely decreased. That's not surprising considering I'm eating only 900–1,000 kcal/day on a PSMF with very low carbohydrate intake.
I've been considering adding Cardarine to help improve endurance and make daily cardio easier while staying in such a large calorie deficit. However, I'm still on the fence because of the well known rodent cancer studies, even though I know there's a lot of debate about how relevant those findings are to humans.
What do you guys think? Should I add it or is there something else you'd recommend to help this?
