Journey to Leanness: Fat Loss Log

[docpepper]

i belive that weight stall is water from cortisol. your body is tryin to not lose more weight so you keep bit of water extra.

That would make a lot of sense. Some days I wake up looking puffy and other days I look like I dropped 15lbs overnight, definitely some significant water shifts happening. I've been here before so I don't let it bother me, just underlines the importance of weighing food and logging carefully so you can have the confidence that you're *actually* eating in the deficit you think you are.

Do you do anything to keep the cortisol under control, or is it just part of the fat loss process?

Check out this writeup I did for someone else yesterday, should answer your questions and more. Short answer, keep it around 6-8 mg/day, start with 250 mcg per injections site to see how your skin reacts and titrate from there.

Just Wrapped My First Cycle (Pics)

Protip:

Get yourself one (or a couple if you inject a lot of peptides) of these.

Injector Pen

I have one for HGH, GHK-Cu, BPC-157, MOTS-C and a spare that I rotate around with a few different things. Super convenient and easy to set up.

Damn, this is exactly what I was looking for, thanks a ton.

I assumed injecting GHK was more of a systemic effect, making it far easier to daily pin and forget about it. Guess if I have to burn prick myself several times, topical might not be so bad.

Regardless, gonna have to wait/hope for the China vendor situation to clear up to get a kit, as I don't wanna pay ~$35/vial for 50mg via US Dom vendors.

 

[BabaJagga]

That would make a lot of sense. Some days I wake up looking puffy and other days I look like I dropped 15lbs overnight, definitely some significant water shifts happening. I've been here before so I don't let it bother me, just underlines the importance of weighing food and logging carefully so you can have the confidence that you're *actually* eating in the deficit you think you are.

Do you do anything to keep the cortisol under control, or is it just part of the fat loss process?


Damn, this is exactly what I was looking for, thanks a ton.

I assumed injecting GHK was more of a systemic effect, making it far easier to daily pin and forget about it. Guess if I have to burn prick myself several times, topical might not be so bad.

Regardless, gonna have to wait/hope for the China vendor situation to clear up to get a kit, as I don't wanna pay ~$35/vial for 50mg via US Dom vendors.

good sleep and regeneration. idk, blowjobs? masteron?
i was using mast, had pseudo crashed e2 from it, wanted to die for while and still it happened. i was dry, no subq water and still there were "stalls" in scale weight. idk how to solve it, its natural for your body i think.

actually, at that time i did split my restdays, i used to do PPL PP RR, now i do PPL R PP R and it helped a bit.

 

[docpepper]

good sleep and regeneration. idk, blowjobs? masteron?
i was using mast, had pseudo crashed e2 from it, wanted to die for while and still it happened. i was dry, no subq water and still there were "stalls" in scale weight. idk how to solve it, its natural for your body i think.

actually, at that time i did split my restdays, i used to do PPL PP RR, now i do PPL R PP R and it helped a bit.

Right on lmao, Will work on the blowjobs.

Gonna steal PPLrPPr from you, already have tree trunks from being fat and when I used to squat every session because I thought I was a powerlifter.

Weigh in today: 214

This morning I tried on some jeans and shirts that fit me when I’m 185-195lbs and they’re actually starting to fit. Little tight, but not skin tight. Feels good, I think I’m recomping much better with the TRT, high protein, hypertrophy training. Usually wouldn’t consider trying this stuff on until around 200lbs, so definitely a great non-scale leading indicator.

 

[BabaJagga]

Right on lmao, Will work on the blowjobs.

Gonna steal PPLrPPr from you, already have tree trunks from being fat and when I used to squat every session because I thought I was a powerlifter.

Weigh in today: 214

This morning I tried on some jeans and shirts that fit me when I’m 185-195lbs and they’re actually starting to fit. Little tight, but not skin tight. Feels good, I think I’m recomping much better with the TRT, high protein, hypertrophy training. Usually wouldn’t consider trying this stuff on until around 200lbs, so definitely a great non-scale leading indicator.

that split works just fine for me. i hit upper body hard twice per week and even with hiit training style i can regenerate from that. ussually pullday is tough and day im okay from it is the day when i hit it again. legs only once per week cause im pussy and have okay leg genetics.

if you have good legs it works amazingly imo.

also, prepare to change all your clothes. after this cut im seimming in everything. jeans, tshirts, jackets, everything. but it depends on what style you like. i hate obersized stuff...

 

[docpepper]

Weigh in today: 213.6

Today's the first day of the cut where I had to cut volume during a workout. Back day, cut big movements (row/pulldown/pullover) to 2 sets each instead of 3. Did 2 sets of pushdowns and lat raises and ended it there. Skipped rear delts and DB French Press.

Couldn't keep weight on the bar, performance was really crashing set to set.

Rotator cuffs starting to get really creaky too. Don't wanna mess with that. Probably all the fucking lat raises I've been spamming, gonna cut the volume on that big time, take a rest day tomorrow, and stop trying to push to failure for the next week. I guess a bit of a deload, i'll cut the volume to 2 sets per movement as well. I've never had any rotator cuff issues before, so I definitely don't wanna be one of those guys that tweaked their shoulder the wrong way once and can "never bench again," feel like that story is like 30% of people who've been in the gym for 2+ years lol.

I went on youtube to look for rotator cuff exercises/relief and man, every single video contradicts the last. They're all like "You've probably heard that [exact thing the last video recommended] is good for supporting a rotator cuff, but that is WRONG and will destroy your shoulder! Here's what to do instead: [thing the last video said was dumb]

 

[BabaJagga]

Weigh in today: 213.6

Today's the first day of the cut where I had to cut volume during a workout. Back day, cut big movements (row/pulldown/pullover) to 2 sets each instead of 3. Did 2 sets of pushdowns and lat raises and ended it there. Skipped rear delts and DB French Press.

Couldn't keep weight on the bar, performance was really crashing set to set.

Rotator cuffs starting to get really creaky too. Don't wanna mess with that. Probably all the fucking lat raises I've been spamming, gonna cut the volume on that big time, take a rest day tomorrow, and stop trying to push to failure for the next week. I guess a bit of a deload, i'll cut the volume to 2 sets per movement as well. I've never had any rotator cuff issues before, so I definitely don't wanna be one of those guys that tweaked their shoulder the wrong way once and can "never bench again," feel like that story is like 30% of people who've been in the gym for 2+ years lol.

I went on youtube to look for rotator cuff exercises/relief and man, every single video contradicts the last. They're all like "You've probably heard that [exact thing the last video recommended] is good for supporting a rotator cuff, but that is WRONG and will destroy your shoulder! Here's what to do instead: [thing the last video said was dumb]

cut back on intensity and add volume. or cut back on volume (you dont have much of it imo) and add intensity. you cant do both.

you have found your weakness, back excercises. you need to addapt and train hard mate. it sucks in deep deficit but you have to do it.

if you have cuff issues, find good PT.. trust me in that one

 

[docpepper]

cut back on intensity and add volume. or cut back on volume (you dont have much of it imo) and add intensity. you cant do both.

you have found your weakness, back excercises. you need to addapt and train hard mate. it sucks in deep deficit but you have to do it.

if you have cuff issues, find good PT.. trust me in that one

Yeah definitely found my weakness. I’m gonna try cutting intensity, go to perceived 1-2 RIR going forward and see how that changes things.

I don’t have cuff issues (yet), I think it’s just a sign that I’ve been pushing a little too hard too often for how much calories I’ve been eating. They just feel kinda tight and I comfortable when stretched. Gonna start doing some rotator cuff exercises I found on YouTube like shoulder cars a few times a week and before upper body workouts. Hopefully that sorts things out.

Weigh in today: 214.2

 

[BabaJagga]

Yeah definitely found my weakness. I’m gonna try cutting intensity, go to perceived 1-2 RIR going forward and see how that changes things.

I don’t have cuff issues (yet), I think it’s just a sign that I’ve been pushing a little too hard too often for how much calories I’ve been eating. They just feel kinda tight and I comfortable when stretched. Gonna start doing some rotator cuff exercises I found on YouTube like shoulder cars a few times a week and before upper body workouts. Hopefully that sorts things out.

Weigh in today: 214.2

i belive you have to feel uncomfortable, beat down, like you are pushing waaay too hard... any amount of weightlifting with that high deficit will suck. you need to push yourself.

when i was in deep deficit, 1000+ kcals daily, i felt horrible. i was glad i dont have gun at home ... it will pass. just push, dont give up, keep intensity high, embrace the suck and pain.

after cut is over you will feel like superhero in gym. trust me, its worth it.

 

[docpepper]

i belive you have to feel uncomfortable, beat down, like you are pushing waaay too hard... any amount of weightlifting with that high deficit will suck. you need to push yourself.

when i was in deep deficit, 1000+ kcals daily, i felt horrible. i was glad i dont have gun at home ... it will pass. just push, dont give up, keep intensity high, embrace the suck and pain.

after cut is over you will feel like superhero in gym. trust me, its worth it.

Hell yeah brother, I can't wait for that feeling after the cut, can only imagine how light everything will feel when I'm nice and full and fed.

Just gotta keep pushing day by day, but I enjoy it, I get dopamine hits from logging daily weights and calories and updating the thread here. Definitely looking forward to it being done but there's a fun and pride in doing it.

Appreciate all the great wisdom you've been dropping in my log bro. Always have the sauce

Also, "shoulder cars" are unreal relief on the creaky shoulder. Anyone with any shoulder discomfort, check this shit out:


View: https://www.youtube.com/watch?v=eY_fHyJKIdU

 

[docpepper]

Weigh in yesterday: 212.8
Weigh in today: 211.8 - new low!

Chest yesterday, didn’t have to cut volume like I thought I did, I just left 1-3 reps in the tank instead of trying to push the sets so hard. Felt good, no shoulder discomfort, but skipped delt work to be safe. Those “shoulder cars” are really great.


hitting legs later.

 

[docpepper]

Weigh in yesterday: 212.8
Weigh iN today: 210.0 - another new low!

Hit an awesome back day today. Full usual volume. I think a few days of deload really did me good!

Starting to notice cosmetic changes too, feeling good

 

[docpepper]

Day 29/100:

Today's weigh in: 210.8.

Feels good to start stabilizing at this valley. Happy Scale app says my current rate is -2.4lbs/week, which sounds about right when accounting for some metabolic adaption. At a TDEE of 2600, eating an average of 1300/day, that nets out to -2.6lb/week, which is right within the margin of error of TDEE estimations, calorie counting/weighing food, scale fluctuations, etc.

So assuming I can maintain this rate of 2.4/lbs week for the duration of the cut, that would have me at my 175lb goal weight in about 15 weeks, or 105 days, or January 20, 2026.

Initial plan has been to keep this cut going for 100 days straight, then take 2 weeks of maintenance, and then resume until goal weight is reached. So the cut is scheduled to pause on December 22.

But if all goes to plan and my weight is roughly where it should be (according to these projections) at December 22, that means just one more month to get to 175lbs. At that point I should probably just stick with the cut for the final 4-5 weeks to finish it.

But if things slow down a bit by December 22, then it probably makes sense to take the maintenance break to reset.

I also like @BabaJagga idea of doing occasional carbloads instead of maintenance weeks. That allows for the occasional meal with friends and a break from chicken breast, which might be more psychologically pleasing then a narrow 1-2 week window of eating at maintenance.

I'm finding its a really good practice to write these things out on a semi-regular basis, especially in a public forum. Past diets I always would write periodic "journal" updates in Obsidian, for my eyes only. Makes it really easy to forget about all the projections you made. But posting daily weights and shit on a forum full of no-bullshit BBers puts some pressure on me not to embarrass myself and fuck things up.

Also, I did my first 60mg pin of TRT, gonna try upping my dose to 210mg/week and test bloods in 6 weeks to see if it's sustainable for the length of the cut. Plan is to take 0.25mg Adex on pin days. 140mg Cyp (no adex) has me at 55 pg/mL without high-E2 sides, so 0.875mg of Adex per week seems like a reasonable start.

Plan was to lose 10-20lbs more before upping the TRT, but a few shitty gym sessions made me think it's worth it if it keeps the cut going smooth.

TLDR:
- Losing at 2.4lb/week, about in line with 2.6lb/week expectation
- Initial cut plan is 100 days, ending at December 22, 2025.
- If I continue this pace, I can reach 175lb goal by January 20, 2026. So if I keep this pace up, I will probably continue until I reach the goal, rather than taking a 1-2 week maintenance break.
- Testing increased TRT dose from 140mg -> 210mg (cyp). Will get bloods in 6 or so weeks to see if HCT/E2 (main concerns) look good enough to keep it up til the end of the cut.

 

[BabaJagga]

Day 29/100:

Today's weigh in: 210.8.

Feels good to start stabilizing at this valley. Happy Scale app says my current rate is -2.4lbs/week, which sounds about right when accounting for some metabolic adaption. At a TDEE of 2600, eating an average of 1300/day, that nets out to -2.6lb/week, which is right within the margin of error of TDEE estimations, calorie counting/weighing food, scale fluctuations, etc.

So assuming I can maintain this rate of 2.4/lbs week for the duration of the cut, that would have me at my 175lb goal weight in about 15 weeks, or 105 days, or January 20, 2026.

Initial plan has been to keep this cut going for 100 days straight, then take 2 weeks of maintenance, and then resume until goal weight is reached. So the cut is scheduled to pause on December 22.

But if all goes to plan and my weight is roughly where it should be (according to these projections) at December 22, that means just one more month to get to 175lbs. At that point I should probably just stick with the cut for the final 4-5 weeks to finish it.

But if things slow down a bit by December 22, then it probably makes sense to take the maintenance break to reset.

I also like @BabaJagga idea of doing occasional carbloads instead of maintenance weeks. That allows for the occasional meal with friends and a break from chicken breast, which might be more psychologically pleasing then a narrow 1-2 week window of eating at maintenance.

I'm finding its a really good practice to write these things out on a semi-regular basis, especially in a public forum. Past diets I always would write periodic "journal" updates in Obsidian, for my eyes only. Makes it really easy to forget about all the projections you made. But posting daily weights and shit on a forum full of no-bullshit BBers puts some pressure on me not to embarrass myself and fuck things up.

Also, I did my first 60mg pin of TRT, gonna try upping my dose to 210mg/week and test bloods in 6 weeks to see if it's sustainable for the length of the cut. Plan is to take 0.25mg Adex on pin days. 140mg Cyp (no adex) has me at 55 pg/mL without high-E2 sides, so 0.875mg of Adex per week seems like a reasonable start.

Plan was to lose 10-20lbs more before upping the TRT, but a few shitty gym sessions made me think it's worth it if it keeps the cut going smooth.

TLDR:
- Losing at 2.4lb/week, about in line with 2.6lb/week expectation
- Initial cut plan is 100 days, ending at December 22, 2025.
- If I continue this pace, I can reach 175lb goal by January 20, 2026. So if I keep this pace up, I will probably continue until I reach the goal, rather than taking a 1-2 week maintenance break.
- Testing increased TRT dose from 140mg -> 210mg (cyp). Will get bloods in 6 or so weeks to see if HCT/E2 (main concerns) look good enough to keep it up til the end of the cut.

in not sure if you can calculate duration of cut. some weeks will be better, some worse. lower the bf% goes, slower and harder it will become.

not sure where you are, how much fat you have but pin 250mg per week, it will help big time. you will be able to train harder.

2-3 days for refeeds are okay, watch what you eat. add carbs, not much fat ideally... you will replenish glykogen stores a bit, you will have more energy, then hit it again.

just train hard, enjoy the pain and make progress pics. it helps.

 

[docpepper]

in not sure if you can calculate duration of cut. some weeks will be better, some worse. lower the bf% goes, slower and harder it will become.

not sure where you are, how much fat you have but pin 250mg per week, it will help big time. you will be able to train harder.

2-3 days for refeeds are okay, watch what you eat. add carbs, not much fat ideally... you will replenish glykogen stores a bit, you will have more energy, then hit it again.

just train hard, enjoy the pain and make progress pics. it helps.

Yeah you're spot on about timing lol. Doing the calculations and charting everything gives me the illusion of control but it never works out perfectly. Never lose weight in a straight line unless you're fasting. Even then, I've had times after a 48h fast where I gained weight lol.

But it's at least a bit of a ballpark. I should at least be in the neighborhood of the projections if I'm doing things right. If I'm off by a ton, I'm probably fucking something up, ya know.

Yeah, lower BF% will make things harder so I can't just assume linear losses. But I'm at such a high BF% now that I probably won't see significant trouble for a while. I have a buddy who's the same height (5'6) as me and he walks around at 155 year-round with abs. Good base of muscle too. Assuming he's 12%, I probably need to get to like 160-165 to sniff 15%, maybe lower.

As for the test I'm gonna see how bloods look on 210 (mostly worried about thick blood) and if everything looks good I'll probably end up bumping to 250 as the cut goes on.

 

[BabaJagga]

where are you with bf%? some +- real guess?

bump test to 250. use ai. you wont have issues. drink 5l of good old water per day and you will be ok. you will maybe build some muscle, feel better, perform better. hit your bf% goal, bump test up and grow.

 

[docpepper]

where are you with bf%? some +- real guess?

bump test to 250. use ai. you wont have issues. drink 5l of good old water per day and you will be ok. you will maybe build some muscle, feel better, perform better. hit your bf% goal, bump test up and grow.

I'd say 28%-33% just based on Menno Henselman's youtube video showing a bunch of DEXA scans. US Navy method gives me 24.6% which is way too low, I still have a good gut and love handles.

Alright, once I get some 1mL slin pins in (I use 0.3mL 29g 1/2) I'll give 250 a shot.

Thanks for the motivation bro.

 

[BabaJagga]

I'd say 28%-33% just based on Menno Henselman's youtube video showing a bunch of DEXA scans. US Navy method gives me 24.6% which is way too low, I still have a good gut and love handles.

Alright, once I get some 1mL slin pins in (I use 0.3mL 29g 1/2) I'll give 250 a shot.

Thanks for the motivation bro.

use ai, get your e2 into normal range and work hard. you will get there for sure.

so you are still at the point where it goes down easily i think. you will probably build some muscle if you are clever with your training and food.

 

[docpepper]

Weigh ins:
- Wednesday: 209.2
- Thursday: 208.8 (new low)
- Friday: 212.6
- Today: 212.2 (forgot to weigh in first thing this morning so had some fluids in me)

Had a maintenance/refeed meal on Thursday night after the gym with a guy I train with sometimes. The prior days I could barely get food down so I felt fine eating one normal meal. Diner with friend, got a wrap and mac n' cheese, couldn't get close to half of it down lol. Probably didn't even go over TDEE on that day. But still woke up +4lbs, I guess from eating it at night and the heavy carbs.

I don't know if it's placebo from raising the test, because the new dose isn't even at steady state, but training performance has come back big time. Making progress again, getting through the full workout without having to cut it short.

Also the Hoist chest press machine is so fun, feels like a spaceship.

 

[BabaJagga]

Weigh ins:
- Wednesday: 209.2
- Thursday: 208.8 (new low)
- Friday: 212.6
- Today: 212.2 (forgot to weigh in first thing this morning so had some fluids in me)

Had a maintenance/refeed meal on Thursday night after the gym with a guy I train with sometimes. The prior days I could barely get food down so I felt fine eating one normal meal. Diner with friend, got a wrap and mac n' cheese, couldn't get close to half of it down lol. Probably didn't even go over TDEE on that day. But still woke up +4lbs, I guess from eating it at night and the heavy carbs.

I don't know if it's placebo from raising the test, because the new dose isn't even at steady state, but training performance has come back big time. Making progress again, getting through the full workout without having to cut it short.

Also the Hoist chest press machine is so fun, feels like a spaceship.

what ester are you using? C?

 

[docpepper]

what ester are you using? C?

Yes Cyp