New Member

[LoTeK]

Yo! Thanks for allowing into your corner of the web. It's nice to see such a large group of individuals trying to make a difference in an activity and process they enjoy. For that reason I decided to join and start learning as much as I can.

I'm 44, 6'4 340 lbs. I'm probably 30%bf. I will have to do a test. I dropped down to 280lb 2 years ago just walking every day. I lift every now and again but I'm just inherently big, wide shoulders, size 15 shoes.

I'm wanting to learn the best way to get started on cutting all this fat, I read some on glp1 reta and sounds promising after the release of the phase 3 data.

I don't know if I should go down this route but I just want to look better. I get in the gym and I go for weeks and I don't see any improvements. I can lift heavier, great, but I want some results and they don't have to be fast. I want to learn as much as I can, design a good schedule and start building a low dose regimen and go from there. I'm not in a hurry, I want to be safe with minimal side effect and a lot of knowledge. If anyone has any good links to beginner data I would appreciate it. I'm reading all over the forums. Thank you for your time.

 

[PiscesMoon]

Cheers @LoTeK Welcome to Meso!

 

[adrenalytic]

Welcome to Meso. Nice to see someone trying to do it the right way before hopping on copious drugs. Post up your workout routine, how much time you have to dedicate to training per week, goals (I know you said you want to cut fat but that's too vague. Be specific and intentional about your goals), diet, sleep habits, and recent bloodwork results if you have them.

these are all factors that play into your body composition. Reta is a great GLP-1 for general weight loss but if you have a problem with controlling hunger tirzepitide might be a better choice. Also, consider getting some growth hormone (rHGH). It is great for recomping.

Being a bigger guy you should have no problem putting on muscle and losing weight at the same time as long as you can get your diet, training and recovery in check.

 

[LoTeK]

Welcome to Meso. Nice to see someone trying to do it the right way before hopping on copious drugs. Post up your workout routine, how much time you have to dedicate to training per week, goals (I know you said you want to cut fat but that's too vague. Be specific and intentional about your goals), diet, sleep habits, and recent bloodwork results if you have them.

these are all factors that play into your body composition. Reta is a great GLP-1 for general weight loss but if you have a problem with controlling hunger tirzepitide might be a better choice. Also, consider getting some growth hormone (rHGH). It is great for recomping.

Being a bigger guy you should have no problem putting on muscle and losing weight at the same time as long as you can get your diet, training and recovery in check.

Ty brother, glad to be here.

I'm not great in the gym, I try to stick to a 5x5 routine 3 days a week but can go more. I need to get my gym knowledge up in terms of workouts. Most of the machines I have to look at the picture to see what they do. I prefer the 5x5, squat, bench, deadlift alternating rows. I take 5g of creatine (Thorne) a day in the morning. Diet I need to lock in, I usually eat 2+ chicken breasts a day and I can't get enough roasted broccoli and sweet potato, I love it...

I do eat bad which is why I am as big as I am now. It's tough to knock out 200g+ of protein a day which is why I'm looking for some direction and learning. I always seem to be hungry but that's also bc I stuff myself full of carbs and my insulin goes up, stores fat and hunger goes through the roof.

Anyway..

Goal: To be the most optimal me I can be. Lose fat, build a physique I can look in the mirror and be proud of. Work harder.

Diet: I'm not sure what macros to really hit at my size.
Sleep: Hard for me to sleep, I sit 15 hours a day and work. Night owl, I'm not working out enough in the gym to sleep I bet.
Recent Bloodwork: I will get those, where is the best place you think? Is there an online spot everyone uses? and which bloodwork? a full panel? I'll run over to qwest/labcorp tomorrow.

I'm down to get some rHGH once I get my bloodwork back and get some feedback.

Also I can't thank you enough for the response and direction. I appreciate you.

 

[Elektrobot]

You will find lots of good info here

I'm probably 30%bf.

It's probably higher, but right now it also doesn't matter. I wouldn't worry about body comp tests right now. .... it's just going to tell you that you have excess fat. You already know that.

Focus on building a plan that optimizes for fat loss

Program your training around the idea of preserving muscle while in a deficit.

The idea is that you want to create frequent muscle stimulus so that your body remembers "hey, I'm using that, better not get rid of it". And hopefully it will break down adipose tissue and leave the muscle alone.

Calculate your maintenance calories

I like using this calculator: Bodyweight planner link

Get a food scale

Start using a macro tracking app

Weigh and track everything you eat

Stay in your deficit

As you go, remember there is a difference between fat loss and scale weight

If you are giving your body less calories than it burns in a day, you will lose tissue. Hopefully a majority of that tissue will be fat and not muscle.

Your water weight will go up and down and the scale will reflect that.

Be assured that if you are truly in a deficit and have tracked it carefully to make sure you are staying there.......you will lose tissue. Your body will have no choice. It will happen. Guaranteed.

A lot of people here have had luck with using reta. If you have an interest in starting a GLP medication- you will find all the resources you need here.

Get a calcium score. Google calcium score and the name of your city, and you will find what health networks provide them. They are usually a self pay preventative test that costs about $50. It will tell you how much, if any, calcified plaque you have in your arteries.

Keep in mind that a calcium score does not show soft plaques. A calcium score is a good jumping off point to get to a cardiologist for further cardiac imaging. An echo, cardiac mri, and ct angiogram

If you have high cholesterol- fix it

If you have high blood pressure- fix it. Lower than 120/70

Diet I need to lock in

Make learning about food a hobby. Your food is 70% of your goals right now. The gym will have very little to do with weight loss. Changing our food is where we change our bodyfat %.

Recent Bloodwork: I will get those, where is the best place you think?

Goodlabs is a great service. This link has a referral code that will save you 20% on your tests. It will also give me a coupon for 20%. I'm not shilling. Its a good service.

Goodlabs Link

This is a list of tests another member here put together, comparing prices with Fitnomics.

If you aren't running gear right now, you probably won't need all of these.

But the "full panels" most places sell are probably not comprehensive enough for your anticipated needs.



Ask more questions in the serum blood testing forum if you want to know which test are what. Blood testing is a big topic.

'm down to get some rHGH once I get my bloodwork back

If you plan on starting HGH, make sure to test your natty IGF-1 first. that will be valuable information as start dialing in your dosing.


***** check out this thread for a custom bloodwork panel a member here put together

Thread '“New” Custom Panel'

Nov 4, 2025

So I have seen goodlabs pop up in a few different threads and I did use them for recent bloods. I thought it would be cool to see if a “custom” panel could be made of common labs pulled. With the contribution of the labs @Ghoul routinely pulls I reached out to good labs directly and they made a specific panel. When shopping tests (for quest only) the last panel is labeled Body Builder Panel. Panel is $280, $61 less than ordering each independently, and the below sign up link gives 20% off first order (shameless plug, bastards, this took a few days of my time). Included tests below...

• imthankful
• Replies: 29
• Forum: Serum Blood Testing

• 

 

[adrenalytic]

Elektrobot pretty much nailed it. Things I'll add:

I usually eat 2+ chicken breasts a day and I can't get enough roasted broccoli and sweet potato, I love it...

Make this your cornerstone meal then. If you have to eat it every day so be it. Learn to love rice if you can (no added fats - I use pan drippings from the chicken I cook to flavor it).

I try to stick to a 5x5 routine 3 days a week but can go more. I need to get my gym knowledge up in terms of workouts. Most of the machines I have to look at the picture to see what they do. I prefer the 5x5, squat, bench, deadlift alternating rows.

3 times a week is plenty for a beginner. I would look into full body workout routines for that frequency. If you can go 4+ look into PPL or bro splits.

That's not to say there is anything wrong with 5x5. I did the Fierce 5 split for years. But adaptation is real and it's good to change up the routine every few months. Keeps the muscles guessing.

I do eat bad which is why I am as big as I am now. It's tough to knock out 200g+ of protein a day

Sounds like you know what your problem is, you just need to muster up the willpower to fix it. GLP-1s can be a huge help here. I lost 45 lbs in 3 months of reta (and insane cardio, clean diet). If you just buckle down and get serious you can shed the weight and transform your bad habits into healthy ones that will last a lifetime with discipline. And I gotta tell ya, once you see that lean guy underneath all the fat you will never want to go back.

You can do this brother. Here is me for some inspiration: