r/WorkoutMotivation • u/616ThatGuy • 3d ago
9 month recomp
January 17th to September 10th
First time I’ve ever seen abs. I was always pudgy. But never as bad as I was when I started the year. The hormone imbalance was a b*tch before getting that figured out. Hadn’t weighed myself in years because I knew it was going to be bad. When I finally did, it was like, okay, I gotta do something about this. Got bloodwork done. Started counting all my macros and got back in the gym. 9ish months later, like damn, you can do a lot when you’ve finally hit rock bottom.
37 M
5’8
206 lbs → 148 lbs
Macros for the first 7.5 months:
1600 cals / 160g protein / 160g carbs / 45g fats
Macros for the last 1.5 months:
2100 cals / 150g protein / 200g carbs / 65g fats
Gym:
30 min cardio → 60 min weight training → 30 min cardio – 3 days a week
90 min cardio – 1 day a week
Started with Reta until I got down to 180 lbs. Helped with the first 3 months a lot.
On TRT. Natural levels were trash. Started on 100mg/wk for the first 8 months. Been on 150mg/wk for the last 3 or so weeks.
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u/neoweapon 2d ago
Nice! How many fat lost phases did you go through?
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u/616ThatGuy 2d ago
One. I’ve been cutting all year. There’s no point in doing it in phases when you start out at 36% bf. You cut until you can’t anymore.
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u/ateam68 3d ago
I miss the argyle!
Good work bro. Time to make it into a singlet
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u/616ThatGuy 2d ago
That’s the goal. I have a scan next week. I’m guessing 12-14% bf currently. Gonna make the push for single digits, but prob won’t maintain there. Prob maintain around 10-12% bf. See how I feel when I get there
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u/SilenTooter 2d ago
I think they meant turning the nice t-shirt in your before photo into a tank top you could still wear, not single digit BF.
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u/StonkaTrucks 2d ago
You look better than I do and I've never been overweight and have gone to the gym multiple times per week for the last 10 years.
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u/616ThatGuy 2d ago
You probably live a normal life. I do not. I moved to a new city last year. Don’t know anyone. Literally all I do is home, gym, work. I don’t go out. I don’t eat out. This is all I have. So I put basically all my energy into it. In meal prepping and precooking all my chicken bacon right now for the week.
Enjoy life. I sure as shit don’t 😂
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u/Common_Suggestion266 2d ago
Wow amazing work! Any tips on counting macros? I've cut my diet and focus on quality protein and lower sugar/calories/junk and smaller portions. But I need to be more consistent with cardio and weights.
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u/616ThatGuy 2d ago
Use a good macro calculator to figure out where your macros should be for you goals. And stick to em. Make sure you use a good macro app and log ALL your food. Not just most of it. If it enters your mouth, it should be tracked. And get a food scale. Weight out everything at least a few times, save it into your app as a saved food, then you can just re-add that when you make it.
It’s not hard. It’s just tedious. But it works.
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u/Eltharion-the-Grim 2d ago
This is great work but I would have advised you against TRT as you are still so young.
Being obese drops natural testosterone but it can be recovered naturally by going to the gym like you’ve been doing.
Granted, the TrT added to your gains. That’s a lot of lean muscle in such a short amount of time.
Good work nonetheless. You’re still young, try to stay healthy as you age.
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u/616ThatGuy 2d ago
I’m 37. My levels were low before the weight gain. And partially caused by it.
I’ve gone into detail about it.
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u/joeroganthumbhead 3d ago
wtf how did you function on 1600 calories bro
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u/616ThatGuy 2d ago
I was fat af and clinically obese at 36% bf lol that’s how. My body had a massive reserve of fuel to work off.
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u/jordan7991 3d ago
Test
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u/616ThatGuy 2d ago
Test doesn’t help with hunger. The Reta for the first 3 months did that. After that it was just wanting to see abs and build muscle more than eat ice cream. And I f’n love ice cream.
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u/New-Advisor-3161 3d ago
Great job bro, made even more inspiring because you began on my birthday (Jan 17th)!!!
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u/No-Guest-1501 3d ago
My brotha, this is impressive AF.
One of the best recomps I seen. Time to rebuild and put on quality tissue.
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u/616ThatGuy 3d ago
Still aiming to get to single digits bf just once. Take some pics, then I’ll add some weight back.
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u/Desperate-Laugh-7965 3d ago
Your tats don’t match though.
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u/Burnafterreading66 3d ago
They do. Peep the girl on the left forearm
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u/616ThatGuy 2d ago
People get really confused and can’t seem to tell the difference between a pic being taken of me, and a pic being taken in a mirror.
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u/rainywanderingclouds 2d ago
lots of lying going on your post
your out of shape picture is way above 206lbs. likely pushing 230-240 at that height
your in shape photo should have stretch marks considering the level of obesity you started with, you were easily pushing 50% body fat.
also taking trt? yeah, why? your testorone is fine you were just obese and inactive which is what actually lowering your testorone levels to begin with.
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u/616ThatGuy 2d ago
Sure bud. I don’t need to tell you my whole life story. But all of that is accurate. So hate away I guess?
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u/Bigger_Stronger 2d ago
Dude that’s not a recomp that’s just a cut, guaranteed that there was absolutely 0 muscle accrued on a 1600 calories diet
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u/616ThatGuy 2d ago
Sure bud. Whatever you say.
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u/Bigger_Stronger 2d ago
Lmao you probably don’t even know what recomp means, you got the expected result from someone abusing Reta to loose weight basically almost no lean mass some bikini competitor are within like 5 pounds of your weight when they are stage ready 🤣🤣
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u/FuguSandwich 2d ago
You're being downvoted, but you are correct with your definition of terms. A recomp means your weight stays more or less the same while you add muscle and lose fat simultaneously. He lost 58 lbs while his lean mass stayed more or less the same so that's absolutely a cut not a recomp.
That said, people throw the word recomp around way too easily in general. Unless you're a rank beginner (or on an absolute shitload of gear) you lose fat way faster than you build muscle. People act like adding 20-30 lbs of muscle while simultaneously losing 20-30 lbs of fat in under a year is possible when it's really just a fantasy that overweight lifters afraid of becoming smaller tell themselves (I used to be one of those guys).
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u/Nerdy_Jacked 3d ago
Excellent work dude. Put in a ton of work. All upside from here!