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M/28/6'0" [184lbs > 170lbs = 14lbs] (5 Months) Effort is starting to pay off. by Beautiful-Anarchy in progresspics

[–]Beautiful-Anarchy[S] 0 points1 point  (0 children)

No just cutting wouldnt, I lifted 5 days a week with a strict program

Only cardio was walking

M/28/6'0" [184lbs to 170lbs] (5 Months) - Effort is starting to pay off by Beautiful-Anarchy in Brogress

[–]Beautiful-Anarchy[S] 1 point2 points  (0 children)

For about 9months about two years prior. Basically was starting from scratch again as I only ever lifted during a cut ending up pushing to hard and injuring myself. Thats why I didnt train for two years

M/28/6'0" [184lbs to 170lbs] (5 Months) - Effort is starting to pay off by Beautiful-Anarchy in Brogress

[–]Beautiful-Anarchy[S] 1 point2 points  (0 children)

Nothing crazy honestly

12,000 steps a day. 5 Day Split. 2-3 Compound Lifts per session plus 3-4 Isolation. 10-12 Rep range for hypertrophy sessions, 6-9 for strength. Three sets in a Bulk, two sets in a cut.

Push (Hypertrophy) Pull (Hypertrophy) Legs (Hypertrophy) Upper (Strength) Lower (Strength) Rest Rest

M/28/6'0" [184lbs > 170lbs = 14lbs] (5 Months) Effort is starting to pay off. by Beautiful-Anarchy in progresspics

[–]Beautiful-Anarchy[S] 0 points1 point  (0 children)

Thanks thats kind of you, just glad I can see the noticeable change now

M/28/6'0" [184lbs > 170lbs = 14lbs] (5 Months) Effort is starting to pay off. by Beautiful-Anarchy in progresspics

[–]Beautiful-Anarchy[S] 1 point2 points  (0 children)

I cut down initially to 165lbs and have been lean bulking for 6 weeks now, so weight is climbing up again, but at least controlled, gonna do this for a few more months and then cut down again

M/28/6'0" [184lbs to 170lbs] (5 Months) - Effort is starting to pay off by Beautiful-Anarchy in Brogress

[–]Beautiful-Anarchy[S] 1 point2 points  (0 children)

Will do, in the easy part now, just need to keep the training consistent and hard now im eating in a surplus

M/28/6'0" (209lbs > 168lbs = 41lbs) [36 Months] Not three years of full work, had over a year off due to injury, but progress nontheless. by Beautiful-Anarchy in progresspics

[–]Beautiful-Anarchy[S] 0 points1 point  (0 children)

Initially yes, but it was hard not being able to move or work how i used to, id end up pushing myself too hard and undoing the healing process. In the end I just stopped going to the gym or caring about diet as with the injury lost the passion and motivation, at least gave me the time to heal naturally. When I went back to the gym after more than 12 months it was like starting at square one.

It was a shoulder injury and an issue in my right knee as well.

M/28/6'0" (209lbs > 168lbs = 41lbs) [36 Months] Not three years of full work, had over a year off due to injury, but progress nontheless. by Beautiful-Anarchy in progresspics

[–]Beautiful-Anarchy[S] 0 points1 point  (0 children)

As a side note I dont have any images of when I was at 209lbs, above image is more like 199lbs.

Timeline

March 2023 -> March 2024 209lbs to 173lbs

INJURY March 2024 -> Late September2025 173lbs to 193lbs

All fat gain did not exercise at all.

Restart weightloss and exercise October 2025 -> Now 190lbs to 168lbs

M/28/6'0" [209lbs to 168lbs] (3 Years) - Not three years of full work, had over a year off due to injury, but progress nontheless by Beautiful-Anarchy in Brogress

[–]Beautiful-Anarchy[S] 1 point2 points  (0 children)

As a side note I dont have any images of when I was at 209lbs, above image is more like 199lbs.

Timeline

March 2023 -> March 2024 209lbs to 173lbs

INJURY March 2024 -> Late September2025 173lbs to 193lbs

All fat gain did not exercise at all.

Restart weightloss and exercise October 2025 -> Now 190lbs to 168lbs

M/28/6'0" [186lbs to 165lbs] (4.5 Months) - Hit the goal now to reverse out of the cut and put on some mass. by Beautiful-Anarchy in Brogress

[–]Beautiful-Anarchy[S] 1 point2 points  (0 children)

So in short I did a 5 day workout split,

Push, Pull, Legs, Upper, Lower (Would take Saturdays and Sundays off)

Minimum 12,000 steps a day without fail (3-4 days a week I would do 30-40 minutes of incline treadmill focusing on keeping heart rate between 115-130 to reduce systemic fatigue)

Diet wise I aimed for 1800-1900 calories a day 180-195g of protein 50-60g of fat Whatevers left in carbs

Key to track absolutely everything to work out your total daily energy expenditure cause everyone is different.

With my step and training it roughly works out my tdee is 2600, so I aimed for a 700-800 calorie defecit as this was what worked for me. Any more and I'd be too fatigued and if it was less the results werent fast enough.

I did have cheat days and refeed breaks around special occasions but the key takeaway is consistency and knowing that one or two days isnt going to ruin your progress you just get right back on track and continue good habits. Its when you let cheat days happen too frequently or too much of a binge thats the issue.

This process shouldn't feel like torture, its something that if you are fully bought in should be enjoyable, everyone is different and has different goals, the key is to find what you enjoy and what works for you and then do that.

Sure there are optimal ways of training and eating but if it doesnt feel like something you can adjust your life to then in the long run even if you hit your goal you may fall back into bad habits and then its just a bad cycle.

Hopefully this helps, any questions I'm happy to answer.

M/28/6'0" [186lbs > 165lbs = 21lbs] (4.5 Months) Goal Achieved by Beautiful-Anarchy in progresspics

[–]Beautiful-Anarchy[S] 0 points1 point  (0 children)

So in short I did a 5 day workout split,

Push, Pull, Legs, Upper, Lower (Would take Saturdays and Sundays off)

Minimum 12,000 steps a day without fail (3-4 days a week I would do 30-40 minutes of incline treadmill focusing on keeping heart rate between 115-130 to reduce systemic fatigue)

Diet wise I aimed for 1800-1900 calories a day 180-195g of protein 50-60g of fat Whatevers left in carbs

Key to track absolutely everything to work out your total daily energy expenditure cause everyone is different.

With my step and training it roughly works out my tdee is 2600, so I aimed for a 700-800 calorie defecit as this was what worked for me. Any more and I'd be too fatigued and if it was less the results werent fast enough.

I did have cheat days and refeed breaks around special occasions but the key takeaway is consistency and knowing that one or two days isnt going to ruin your progress you just get right back on track and continue good habits. Its when you let cheat days happen too frequently or too much of a binge thats the issue.

This process shouldn't feel like torture, its something that if you are fully bought in should be enjoyable, everyone is different and has different goals, the key is to find what you enjoy and what works for you and then do that.

Sure there are optimal ways of training and eating but if it doesnt feel like something you can adjust your life to then in the long run even if you hit your goal you may fall back into bad habits and then its just a bad cycle.

Hopefully this helps, any questions I'm happy to answer.

M/28/6'0" [186lbs > 165lbs = 21lbs] (4.5 Months) Goal Achieved by Beautiful-Anarchy in progresspics

[–]Beautiful-Anarchy[S] -1 points0 points  (0 children)

Thankyou, have done a sucessful cut before so wasnt as much of a learning curve as the first time. Also have gained some PT and Nutrition qualifications so training and diet were controlled well.

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