YK11 Tips

[Mpinson12]

180mg trt weekly. I'm currently 153 lbs and around 15% bf I would guess. In the videos attached were 2 weeks ago and I was 157lbs and I estimate around 17 to 18% BF. I was cutting for 6 weeks at around 2,200 calories, 13 to 15k steps daily during the cut. This week I've upped the calories to maintenance 2,800 calories. The diet I have always hit a minimum of 175 grams of protein. Sometimes north of 200. 3 whole food meals daily. Ground beef, rice, potatoes, chicken, etc with 2 other snack meals (protein bar or protein shake.) 1 time a week I allow a cheat meal but it's always within my calories. I just make sure said meal has 40+ grams of protein. Also as stated in my original post I'm 5ft 7 late 30s doing a PPL split 6 days a week. Sleep Is on point. 90% of the time I am getting 7+ hours most of the time 8+ hours. I have watch to manage my sleep. I do Incline Treadmill walking Cardio once a week with my heart rate getting into the low 130s for 30 minutes other than that I just stay active for around 10k steps. When cutting I walk a lot more. 15k all the way up to 17k steps. Never done any type of cycle. Started lifting about 16 months ago, Dr prescribed TRT.

 

[Mpinson12]

Why not log this

I'm brand new to this. I found the podcast on Spotify and just heard about the forum. Completely new.

 

[Mpinson12]

LOG APPROVED - PLEASE POST A LOG

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Sorry for not adding information originally. Found yall on Spotify and heard the forum name and signed up and posted. Didn't know about the logging and all of that beforehand. Thank you for not deleting my post and being leinent with me since I am new. I posted a bunch of information below. Hopefully that helps.

 

[Mpinson12]

180mg trt weekly. I'm currently 153 lbs and around 15% bf I would guess. In the videos attached were 2 weeks ago and I was 157lbs and I estimate around 17 to 18% BF. I was cutting for 6 weeks at around 2,200 calories, 13 to 15k steps daily during the cut. This week I've upped the calories to maintenance 2,800 calories. The diet I have always hit a minimum of 175 grams of protein. Sometimes north of 200. 3 whole food meals daily. Ground beef, rice, potatoes, chicken, etc with 2 other snack meals (protein bar or protein shake.) 1 time a week I allow a cheat meal but it's always within my calories. I just make sure said meal has 40+ grams of protein. Also as stated in my original post I'm 5ft 7 late 30s doing a PPL split 6 days a week. Sleep Is on point. 90% of the time I am getting 7+ hours most of the time 8+ hours. I have watch to manage my sleep. I do Incline Treadmill walking Cardio once a week with my heart rate getting into the low 130s for 30 minutes other than that I just stay active for around 10k steps. When cutting I walk a lot more. 15k all the way up to 17k steps. Never done any type of cycle. Started lifting about 16 months ago, Dr prescribed TRT.

I would also like to add I am deaf in one ear multiple ear surgeries and I have stage 2 Parkinsons disease, used to be an avid marathon runner and to give it up. Did physical therapy for half a year then got into lifting weights December 2022 and stuck with it. So I may not be massive but it's been a very long journey and a lot of hard work to get where I am. My ultimate goal is to gain end up being 12% bf at 162 to 165 lbs. Still got a ways to go but this looked like and option where I may be able to do this for 8 to 10 weeks and gain 5 to 6 lbs of lean mass.

 

[dylangemelli]

not really ideal if you are looking to drop that amount of body fat percentage... you should be going with a much different plan

 

[e2]

Very nice pictures
you got very lean physique I like it

 

[2Thick]

glad you found the Forum
I would tell you to start with a log and let's do this

 

[Vadim Fedorov]

yk11 is easy to use
just stack it with some gw and you will be good

 

[wootoom]

you've got a good base to work with
I would tell you to get your log started now

 

[JasonPriest]

I don't think you're that high body fat
I would guess you're under 10%