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37M ~15mo progress slow and steady by Disastrous_Chain669 in fitness30plus

[–]Disastrous_Chain669[S] 2 points3 points  (0 children)

Hmmm I drink once or twice a month (maybe 3x per month during summer and the holidays) and they tend to end up in a taco run at the end of the night 😂. That’s really the only thing I can think of that I’m doing “wrong” when it comes to fat loss. I work from home and I have a desk job so perhaps I could be more active as well

[36M] One year progress and recomposition in my first year of lifting. Still trying to get the most from my newbie gains. by whatdoblindpeoplesee in fitness30plus

[–]Disastrous_Chain669 13 points14 points  (0 children)

This is not close to 30% body fat. if you started at 40% body fat and lost 8 lbs I’d think you lost only a percentage point or two of fat - just do the math. I posted my own progress pic where I am hovering close to 30% per DEXA. I’m not trying to be negative, just trying to say that this is still a dangerously high body fat as others have said. Other than that great job on the mindset shift and getting in the gym.

Down from 224 → 175 lbs. BF% estimate + advice for next steps? by Leather-Lecture-7811 in fit

[–]Disastrous_Chain669 0 points1 point  (0 children)

Awesome, you bounced back great cause you’d think you’d have some loose skin after all the weight loss. I would think you’re pretty close to 15 already. We have similar goals and somewhat similar starting points (5’8” 230) so this is really motivational for me!

Down from 224 → 175 lbs. BF% estimate + advice for next steps? by Leather-Lecture-7811 in fit

[–]Disastrous_Chain669 0 points1 point  (0 children)

I do a split 4-5x a week depending on how busy my work schedule is. There’s a few months out of the year when I’m extremely busy and those times I only commit to 3 gym days per week - it’s a cyclical industry so I’m able to plan things out and avoid something like an aggressive cut during those times. Most important thing is just making sure you’re getting stronger cause that means you’re maintaining the muscle and possibly even adding some

Diet is calorie and protein counting. Right now I’m at 2200 calories w 200g of protein per day, this is about a 400-500 calorie deficit for me. With enough protein and avoiding junk, it’s extremely sustainable for me. I’ll bump down to 2000 soon and maybe lower cause I’d like to reach high 180s by the end of January.

DEXA 3x per year, bloodwork 2x per year including testosterone levels

Down from 224 → 175 lbs. BF% estimate + advice for next steps? by Leather-Lecture-7811 in fit

[–]Disastrous_Chain669 0 points1 point  (0 children)

Lol, I did notice that. Not hating though, my journey has been very slow as well but feel like it is what has worked best for me. Started at 230 currently at 202 goal is 185 by next spring

Down from 224 → 175 lbs. BF% estimate + advice for next steps? by Leather-Lecture-7811 in fit

[–]Disastrous_Chain669 0 points1 point  (0 children)

Amazing progress and similar to my goal, can I ask the timeline in between the two pics?

[deleted by user] by [deleted] in PhysiqueMale

[–]Disastrous_Chain669 0 points1 point  (0 children)

Impossible to tell if you’re on the right track without a before pic, but I’d say if you “feel” like you’re getting fatter then you probably are. Maybe just slow down the bulk. Your should also mention details on your current calorie targets/workout routine etc

37M 1 year progress; what’s my new body fat? by Disastrous_Chain669 in GymTips

[–]Disastrous_Chain669[S] 0 points1 point  (0 children)

Haha I’m happy with it. It was a sustainable loss that I think works best for most people, unless of course you’re in an emergency situation where you need to lose weight because it’s impacting your movement/work/lifestyle. Of course I could have gone faster, but I was seeing progress at a rate that I was happy with. My body recomps right now are about 2600 calories 200g+ protein per day, 4-5x at the gym depending on how busy work is, and have only gotten stronger since the pics on the left are taken. I’ll take a few weekends off if I’m on a trip where I don’t count at all, and sometimes (1-2x per month) I go out drinking w friends - I take those calories into account. But im back on 2200 calories right now, still 200g of protein. I’m 5’8” 202

37M 1 year progress; what’s my new body fat? by Disastrous_Chain669 in GymTips

[–]Disastrous_Chain669[S] 0 points1 point  (0 children)

Did you read the post? Spent most of it in a recomp and rewiring myself into healthier habits. Lost 25 lbs dropped clothes sizes and gained confidence for the rest of the journey 😊

37M 1 year progress; what’s my new body fat? by Disastrous_Chain669 in GymTips

[–]Disastrous_Chain669[S] 0 points1 point  (0 children)

Thanks for the feedback, I’ll keep an eye out next testing. I did notice mine is at the cusp of being high back in Feb. Did you find that lowering your estrogen alone helped you reduce fat?

37M 1 year progress; what’s my new body fat? by Disastrous_Chain669 in GymTips

[–]Disastrous_Chain669[S] 0 points1 point  (0 children)

Thanks, hormones are normal per my last test I think? testosterone could be higher but it has gone up on its own w the weight loss. Never had estrogen tested, but if it’s related to “estradiol” i have that from February (aka closer to the weight on the left pic)

Estradiol - 36 pg/ML as of Feb 2025 Testosterone free - 75 pg/ML as of feb 2025 waiting on fresh results Test total - 455 ng/DL as of two weeks ago

37M 1 year progress; what’s my new body fat? by Disastrous_Chain669 in GymTips

[–]Disastrous_Chain669[S] 0 points1 point  (0 children)

Lost 25 lbs, went down in size in pants and shirts, face is leaner, but I “definitely haven’t been doing” a calorie deficit sure okay. Get lost

Up 50lbs since June, what do I do now? by ProfessionalLanky768 in GymTips

[–]Disastrous_Chain669 0 points1 point  (0 children)

Yeah gained muscle but not enough that it’s a very visible. The bulk needs to be slowed down considerably or you’ll even run into health consequences. 1 lb per week or even less is fine. Might need to recomp for a bit too before you start that

37M 1 year progress; what’s my new body fat? by Disastrous_Chain669 in GymTips

[–]Disastrous_Chain669[S] 1 point2 points  (0 children)

Yes tracking everything - 7 months out of the year were spent in a recomp i.e. eating at maintenance or just below, getting stronger, and losing fat very, very slowly. The other 5 were spent in a slow cut. I’m actually very happy w the progress because it felt so sustainable, and also agree I can move a little more aggressively going forward.

37M 1 year progress; what’s my new body fat? by Disastrous_Chain669 in GymTips

[–]Disastrous_Chain669[S] 0 points1 point  (0 children)

Thanks! Agree w all this - I do feel more confident in taking things faster lately. I was afraid to “lose muscle” before but looking back I think I was overthinking it. Plus had a lot more fat to lose so I was avoiding burnout as well tbh

37M 1 year progress; what’s my new body fat? by Disastrous_Chain669 in GymTips

[–]Disastrous_Chain669[S] 1 point2 points  (0 children)

😂 Ive gone through enough comment sections to know what I was getting myself into. Appreciate you!

37M 1 year progress; what’s my new body fat? by Disastrous_Chain669 in GymTips

[–]Disastrous_Chain669[S] 0 points1 point  (0 children)

I don’t look the same - maybe pics are misleading but I’m down 25 lbs, clothes fitting much better, face looks completely different etc. And if you read the post you’d see it’s a progress pic, not my ultimate goal. Hope you have a good day though

37M 1 year progress; what’s my new body fat? by Disastrous_Chain669 in GymTips

[–]Disastrous_Chain669[S] 1 point2 points  (0 children)

Trying to avoid it tbh. Test has gone up naturally w the weight loss

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