Getting leaner ??

[ve79]

Dose anyone have any advice to get leaner? I'm 46 yrs old been dieting for a while training 5 days a week weight training and cardio 40 min on a incline treadmill. My calories are 1800 with carbs at 140g and fats at 50g protein at 180. I'm also taking 200mg test 5mg of trizepatide and 400mg of primo that I just hopped on 3 weeks ago. I feel great but I can't get any lower in weight from 180 I'm 5"5 in good shape about 16 BF. Im having problems loosing my love handles the little I have and no visible abs.??

 

[nullandvoid]

1800 calories seems a little low, and you've been at this a while? I'm feeling like your thyroid is upset. Get bloodwork for rT3; you may find it elevated. In this case, you won't lose fat no matter what you do. To overcome elevated rT3, you can supplement T3 directly (your workouts will suffer, however) or increase your daily calories closer to maintenance for a month or two... or both. Note that if you get a regular thyroid panel, everything can come out looking great. rT3 is not typically tested.

I went through this exact same scenario. Long-term deficit. Fat loss slowed to zero. Tested rT3, came back mid 30's, which is above the top end of the reference range. Started supplementing T3 directly and also added an additional 200 calories to daily limit. Did this for approximately six weeks. Retested rT3, came back one point beneath the bottom end of reference range. With thyroid reset, I have resumed my daily calorie limit of 2100.

Plan for some shitty workouts on T3, even if you bump calories.

 

[Enjoythements]

Seems like you've beat thermodynamics. Congratulations!

 

[Benf15harp]

Dose anyone have any advice to get leaner? I'm 46 yrs old been dieting for a while training 5 days a week weight training and cardio 40 min on a incline treadmill. My calories are 1800 with carbs at 140g and fats at 50g protein at 180. I'm also taking 200mg test 5mg of trizepatide and 400mg of primo that I just hopped on 3 weeks ago. I feel great but I can't get any lower in weight from 180 I'm 5"5 in good shape about 16 BF. Im having problems loosing my love handles the little I have and no visible abs.??

IMO you just need to do more interval training or fartlek as opposed to steady state walking etc

 

[BigDadd7]

IMO you just need to do more interval training or fartlek as opposed to steady state walking etc

I fart the entire time I'm walking. It doesn't help.

 

[Ghoul]

Dose anyone have any advice to get leaner? I'm 46 yrs old been dieting for a while training 5 days a week weight training and cardio 40 min on a incline treadmill. My calories are 1800 with carbs at 140g and fats at 50g protein at 180. I'm also taking 200mg test 5mg of trizepatide and 400mg of primo that I just hopped on 3 weeks ago. I feel great but I can't get any lower in weight from 180 I'm 5"5 in good shape about 16 BF. Im having problems loosing my love handles the little I have and no visible abs.??

Morning HGH with fasted cardio is pretty damn effective at rapid body recomposition (with a proper diet ofc).

 

[ve79]

Morning HGH with fasted cardio is pretty damn effective at rapid body recomposition (with a proper diet ofc).

Thanks bud . I've never taken GH. What would be a good daily dose for a 46 yr old for body fat loss and increase muscle

 

[bigforyouben]

Dose anyone have any advice to get leaner? I'm 46 yrs old been dieting for a while training 5 days a week weight training and cardio 40 min on a incline treadmill. My calories are 1800 with carbs at 140g and fats at 50g protein at 180. I'm also taking 200mg test 5mg of trizepatide and 400mg of primo that I just hopped on 3 weeks ago. I feel great but I can't get any lower in weight from 180 I'm 5"5 in good shape about 16 BF. Im having problems loosing my love handles the little I have and no visible abs.??

If you've already lost a lot of weight those love handles might be loose skin that further caloric restriction won't help. Get a dexa scan. Because of my non visible abs I thought I was at 18% bf but Dexa had me at 10%. My upper abs are starting to get some definition now, though.

 

[Ghoul]

Thanks bud . I've never taken GH. What would be a good daily dose for a 46 yr old for body fat loss and increase muscle

This a going to have a wide range of (possibly strong) opinions. I think a reasonable starting point is 3iu.

Taken first thing in the morning, subq into the abdomen. . You can drink water or black coffee but nothing with calories.

30 minutes after injection enhanced fat lipolysis kicks in, then 30-45 minutes of moderate or harder cardio.

Follow this with a high protein meal, like you already probobly do.

5-6 days a week of this and you should quickly start to lean out, see better definition etc. Dropping 1-2 lbs of fat (disproportionally visceral at first, which I'm sure you've seen develop by now at 40), depending on your calorie deficit is achievable..

Higher doses of HGH can have a faster more dramatic effect, but come with the risk of sides, water retention, joint pain etc. Even 3 might be too much for some, but seems fine for most.

I got where I wanted to be this way and switched to Tesamorelin for long term maintainance / anti-aging which has, IMO, a better safety profile since it keeps your natural GH release system intact, but keeps me in the high natural range of IGF for my age.

 

[Gatman]

Dose anyone have any advice to get leaner? I'm 46 yrs old been dieting for a while training 5 days a week weight training and cardio 40 min on an incline treadmill. My calories are 1800 with carbs at 140g and fats at 50g protein at 180. I'm also taking 200mg test 5mg of trizepatide and 400mg of primo that I just hopped on 3 weeks ago. I feel great but I can't get any lower in weight from 180 I'm 5"5 in good shape about 16 BF. Im having problems loosing my love handles the little I have and no visible abs.??

I'm 56 started tirzepatide Jan 1 went from 200 to current weight of about 165.....not doing any cardio to speak of....do get a lot of walking in at work...at least 5 miles a day on the step counter

You say weight training?....I like high intensity supersets ....30-40 minutes and I'm cooked

Maybe replace more protein with the carbs

Also ..bro we ain't 20 anymore..so yeah it's gonna be twice as hard

 

[Gatman]

I'm 56 started tirzepatide Jan 1 went from 200 to current weight of about 165.....not doing any cardio to speak of....do get a lot of walking in at work...at least 5 miles a day on the step counter

You say weight training?....I like high intensity supersets ....30-40 minutes and I'm cooked

Maybe replace more protein with the carbs

Also ..bro we ain't 20 anymore..so yeah it's gonna be twice as hard

I'm 56 started tirzepatide Jan 1 went from 200 to current weight of about 165.....not doing any cardio to speak of....do get a lot of walking in at work...at least 5 miles a day on the step counter

You say weight training?....I like high intensity supersets ....30-40 minutes and I'm cooked

Maybe replace more protein with the carbs

Also ..bro we ain't 20 anymore..so yeah it's gonna be twice as hard

Oh and I'm the same height 5'6

 

[Ghoul]

Oh and I'm the same height 5'6

The synergy between a GLP and GH is really perfect, since the latter helps prevent muscle loss while losing weight. Wish I had GH or Tesa when I first took Semaglutide years ago.

 

[malfeasance]

calories are 1800 with carbs at 140g and fats at 50g protein at 180.

Did you already make a thread about this?

Diet​

First things first. Up the protein to 250. If you cannot get it in, stop the fucking trizepatide. Second, tomorrow, increase your carbs to 250. Try to keep those fats where they are or even lower by experimenting with substituting foods.

Cardio​

Third, Bump Up the intensity on the cardio. What is your heart rate? If you do not know your heart rate, figure out how to do some cardio where you can track heart rate and maybe even calories burned.

Bodybuilding with Weights​

You are weight training, so what does leg day look like? Just look at your log and tell us weight, sets, reps.

Also, are you progressing every workout - adding reps, sets, or weight or something every time? At 16% body fat you should not be losing any strength in the gym, especially while also on 600mg of steroids.

Keep it Steady for A Week​

If your weight remains stalled out for the next seven days, then it will be time to make some adjustments, but just try out the above for now.

 

[ve79]

Did you already make a thread about this?

Diet​

First things first. Up the protein to 250. If you cannot get it in, stop the fucking trizepatide. Second, tomorrow, increase your carbs to 250. Try to keep those fats where they are or even lower by experimenting with substituting foods.

Cardio​

Third, Bump Up the intensity on the cardio. What is your heart rate? If you do not know your heart rate, figure out how to do some cardio where you can track heart rate and maybe even calories burned.

Bodybuilding with Weights​

You are weight training, so what does leg day look like? Just look at your log and tell us weight, sets, reps.

Also, are you progressing every workout - adding reps, sets, or weight or something every time? At 16% body fat you should not be losing any strength in the gym, especially while also on 600mg of steroids.

Keep it Steady for A Week​

If your weight remains stalled out for the next seven days, then it will be time to make some adjustments, but just try out the above for now.

Thanks brother. This is great information. My workouts are fantastic. The weighs at the gym are up so I'm definitely stronger and my intensity is also great no problems there. I do notice I need a extra day off for test because my intensity is so good. It's usually 3 day off . You mentioned stop taking Triz. Why ?

 

[Gatman]

I am the odd man out on the cardio....40 minutes on the treadmill is a waste imo

Change to 20min of hit or Tabata type ....set up a 3 or 4 station routine dumbbells, kettle ball, ball slam ect

But to each his own

 

[AlexDavis43]

I am the odd man out on the cardio....40 minutes on the treadmill is a waste imo

Definitely not a waste. With all the shit we do, gotta keep the ticker in good shape. That kind of cardio is great for it.

 

[AlexDavis43]

Thanks bud . I've never taken GH. What would be a good daily dose for a 46 yr old for body fat loss and increase muscle

The old GH mantra: as much as you can afford and tolerate.

Also, you got Test on board. GH isn't gonna do much more to support muscle than good old testosterone.

 

[Gatman]

The old GH mantra: as much as you can afford and tolerate.

Also, you got Test on board. GH isn't gonna do much more to support muscle than good old testosterone.

Definitely not a waste. With all the shit we do, gotta keep the ticker in good shape. That kind of cardio is great for it.

Yes...keep the ticker in good shape....imo better ways to do it than the treadmill though

 

[AlexDavis43]

Yes...keep the ticker in good shape....imo better ways to do it than the treadmill though

I hate the treadmill. If I'm running, it's definitely outside.

In many cases especially in the context of bodybuilding, I think swimming is a great way to do cardio. Easy on the joints. Not everyone has access to a lap pool tho.

 

[lukiss96]

Usually when people struggle to lose fat/weight their calorie counting is way off. That's why I track everything, dressing, sauce, oil, liquid calories and alcohol. This alone can easily add up to 500+ calories per day if you're not tracking and careful.

As for starving and eating below 2000 calories, it only works for short term if you need to cut some fat fast and you know what you're doing. Your body is smart the more you deprive it the more you gonna pay later on when your brain is gonna trick you in to 'bro we need to bulk up and gain a bit of muscle' thing. That's where binge eating comes in. Been there done that.

You gotta make it more sustainable and enjoyable. Or you won't last. Neither will the results.

So first step is to download myfitnesspal and start tracking EVERYTHING. Weight your food, not juse eyeball it.

Second and third. Create a more moderate deficit and enjoy your favorite foods just in lesser amounts, except junk food make it occassional cheat meal, but count it all to make you feel good and bad when it needs to be.

Final thing I'm gonna say is move your ass more! You rather want to create a deficit of say 500-600 and move more, like walking swimming, not using your car or park further, doing cardio in general than starving and undereating.

People make lots of mistakes when dieting. But we learn from our mistakes. One bad slip is not the reason to give up. As for this goal think of it as a lifetime goal. The diet never stops you just hit a maintenance when you reach your body goal.

Check it out, I wrote it back in 2022 so it's 3 years old now. It's kinda unfiltered and somewhat rant, but people seemed to like it the way I put.

Thread 'Simple fat and weight loss guide'

Jul 23, 2022

First of all let's clear some things up. I see a lot of people fail at diet and never achieve their goals, they use a lot of drugs that they never actually need in the first place but convince me, themselves and everyone else they are right...

Yes here at meso forum. I won't name any names but it's really quite a bit of members that struggle and won't admit.

So, I have decided to write up a very simple guide and basics and some tactics when it comes to losing fat and finally getting lean.

(THIS IS MEANT FOR PEOPLE THAT ARE INTERESTED TO JUST GET LEAN OR LOSE BODY FAT, not get crazy...

• lukiss96

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