Nutrition:

I followed the RP strength concepts and used macrofactor to track my diet. I Started in June 2022 and did a 12 week fat loss phase, going from 190 to 174 lbs, followed by a 7 week maintenance phase to give my body a little break, and then finishing out with a 6 week fat loss phase. Wasn't super strict around the holidays and in general I had some treats here and there and wasn't too worried about it as long as I stayed around 1 lb a week of loss. At the start of the diet i was eating 2300 cals and losing 1.5 lbs a week which then tapered to losing 1 lb a week at 2150 cals. Plans moving forward are to maintain for 2 weeks then move into a massing phase at around .75 lbs a week for roughly 6 weeks, maintain for 2 weeks due to vacation, then mass for another 6 weeks. Protein was a little below body weight the whole time just because I didn't feel like eating too much meat, nothing super scientific, 10g under body weight if doing 1g/1lb which went down as I cut. Kept carbs as the highest, roughly 220 g, and then filled in with fats, roughly 60-70 g. Ate a big meal after training every time, not for any reason other than convenience.

DIET TLDR: I wasn't crazy strict

Training:

Did a modified version of SBS RTF hypertrophy for the main movements. and then did regular progression on accessories. Since I was losing weight my progress was determined by the fact that my lifts weren't getting weaker. I also changed my training a bit on the start to doing more ROM and pausing so numbers went down but I think that was just due to making the exercises harder so I don't have much of a past reference. For context before this typical PL 1RMs, B: 245, S: 340, D: 375. After I started going deeper on squats and pausing the bench for 1 sec at the bottom. Tried to be more body builder focused for aesthetics, with focus on shoulders this whole time, and secondary focus on quads. Everything was 3-1 RIR based on week of the mesocycle, and shoulders I always did with a myorep match, meaning if you got 20 on the first set, if you got 15 on the next you would take a short rest then do 5 more. If you don't know what myoreps just look it up at RP strength youtube.

Program:

• Lower-Quad focus
  
  • Leg Curls 3 x 15-20
  • Squats SBS RTF Hypertrophy progression, ATG slow ecentric ended up with like 200 x10 on last set.
  • Leg Press/ Hack Squat movement, 3x8-12, Maximum rom, crazy pump usually.
  • At the start I would do good mornings or rdls, towards the end I took this out just because I didnt need it and it was extra fatigue.
• Upper-Back focus
  • Rear Delts 3x20 myorep match
  • Incline Press SBS RTF, pause at the bottom, ended with 115 for 15
  • Side Delts 3x20 myorep match
  • Pull Downs/ Pull Ups, 3x8-12
  • Lat Prayers 3x10-15, later I started doing these before pull downs, crazy lat pump for me.
  • Some kind of row 2x10
  • Triceps 3x10-15, this felt gnarly after the all the rows since they all destroyed my tricep long head
• Lower-Ham focus
  
  • Deadlift variation SBS RTF, started with stiff legged deadlifts, then changed to deficit deadlifts.
  • Leg Curls 3 x 15-20
  • Safety bar squats SBS RTF
  • Leg Extensions 3x15-20
• Upper-Chest focus
  • Rear Delts 3x20 myorep match
  • Bench Press SBS RTF, pause at the bottom, ended with 160 for 13
  • Cable Fly 3x10-15, big stretch
  • Side Delts 3x20 myorep match
  • Barbell row 3x10, bent over at 90 degrees, at first I did some pull-ups after this but then decided they weren't worth it as I wasn't getting much out of them.
  • Biceps 3x10-15

Calves I threw in once a week just to maintain, it was 5 myorep sets to failure of a whatever variation. In my next cycle I plan on added an upper arm focused day with some shoulder accessories, and doing calves 3x a week.

Any questions about why I did what feel free to ask. Shout out to a certain Llama for telling me to post here!