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.
Attachments
-
VideoCapture_20240428-111732.jpg281.5 KB · Views: 54
-
VideoCapture_20240428-111139.jpg383 KB · Views: 55
-
VideoCapture_20240428-110908.jpg187 KB · Views: 53
-
VideoCapture_20240428-111143.jpg370.9 KB · Views: 57
-
VideoCapture_20240428-111207.jpg375.2 KB · Views: 61
-
VideoCapture_20240428-111226.jpg330.7 KB · Views: 58
-
VideoCapture_20240428-111229.jpg322.1 KB · Views: 56
-
20240428_111353.jpg307.6 KB · Views: 58