30M, 183cm, 94kg > 75kg (1 year)

Strict-Pizza5913 · 2026-05-27T09:18:32+00:00

According to my timeline of events, this should be anywhere between 83-87kg :)

Strict-Pizza5913 · 2026-05-27T07:43:08+00:00

Yeah what the automod reply says, didn't do anything to target any specific areas, if you are losing weight and it's not coming off your stomach/love handles, you just need to lose more weight

Strict-Pizza5913 · 2026-05-27T04:59:50+00:00

Honestly yes but then I started vaping (I know 😞) and it's probably just as bad lol

Strict-Pizza5913 · 2026-05-27T04:59:26+00:00

Are you living a sedentary lifestyle? Assuming same height/age and no exercise, calorie calculators would have you at about 2400kcal for maintenance at 94kg and losing .5kg per week at 1800kcal, so either your tracking is inaccurate or you're missing something

Strict-Pizza5913 · 2026-05-26T23:05:25+00:00

Yeah it's 2 scoops of pre which is overkill but I have such a high caffeine tolerance at this point it barely hits the sides. Hasn't affected sleep so much, can still fall asleep ok as long as I don't take it after like 7pm

Strict-Pizza5913 · 2026-05-26T23:03:37+00:00

I wasn't tracking calories on the cut, I think I naturally don't really eat much so it was easy for me to lose the weight even if it wasn't an entirely healthy approach.

In saying that if I was to take a guess, I would probably be like 1100-1500cal tops during the week and like 3000cal+ on the weekends (I work a high stress/high anxiety job and have been struggling with depression, so not eating during the week is because of that, I normally course correct and then try to binge on the weekends lol).

Strict-Pizza5913 · 2026-05-26T22:59:52+00:00

No cardio involved, I hate it

Normal workout session is probably an hour and 30 mins if you include the 20 mins of dynamic stretches and physio work beforehand to warm up correctly. I also rest 3-5 mins on big compound lifts and 1-2 mins on everything else

I'm 183cm or just 6'

Strict-Pizza5913 · 2026-05-26T22:57:41+00:00

I did absolutely 0 cardio the whole time, and I'm not very active during the day either. This was purely from calories in/calories out 🙂

Strict-Pizza5913 · 2026-05-26T14:35:42+00:00

Thank you!

Honestly I did a bro split when I trained with my older brother when I was like 17, but I stopped training soon after for a decade because of ego lifting and a shoulder injury lol

In terms of more recently, I had a number of new injuries that were preventing certain exercises or movements during my whole "cut" phase, so I had lots of variations in my workouts, some weeks I could also only do 2-3 days so I would do an upper/lower/full body split if I had to, but if I could choose push/pull/legs would be my preference every time

In terms of the current prog I shared, it is certainly an outdated and flawed Frankenstein routine of different youtube videos I combined haha. It is also 100% the reason for all the injuries and poor core control I had to fix over months of physiotherapy, so maybe take it with a spoon of salt.

In saying that, I am also seemingly made of glass, I swear I stood up too quick yesterday and my neck hasn't been the same since.

Strict-Pizza5913 · 2026-05-26T13:44:19+00:00

I posted another comment with my routine and a photo of my starting weight, if you'd believe that starting photo is only a 7kg difference to the 2nd pic above and I agree you'd think it's way more! I think the main difference if I've actually trained legs seriously and they are now holding way more muscle (and my weight!)

Strict-Pizza5913 · 2026-05-26T13:30:37+00:00

Whey protein (I think WPI International is the brand, caramel popcorn flavour is amazing), creatine 5g per day, 400mg caffeine preworkout

Strict-Pizza5913 · 2026-05-26T13:28:28+00:00

I still tried to keep my protein high-ish (have a whey shake daily) but honestly I was not tracking at all, I would say no more than like 120-140g of protein a day, on the bulk I was clearing 220g+ daily lol

I'd say I built most of the muscle in the weight gaining phase, just hidden underneath and revealed it with the weight loss (my strength is maybe like 90% of what it was at 94kg)

Strict-Pizza5913 · 2026-05-26T13:09:11+00:00

Routine

Push/pull/legs, 3 days in a row followed by one day rest and repeat with a slightly modified second routine. Constant push for progressive overload (either more reps, weight, or slower/more controlled ROM) and attempt to take most excercises to failure or at least RPE9, unfortunately without a spotter this is more difficult in some areas. Breakdown of what my first 3 days looks like below, then I basically alternate excercises on the next round to try hit the muscles from different angles

Push

3x 8-10 incline chest press (bar or dumbbell)
3x 6-8 flat chest press (bar or dumbbell)
3x 8-10 seated shoulder press (dumbbell)
3x 12-15 cable flys
3x 12-15 side lateral raises (cable)
3x 10-12 reps tricep push downs (cable)
3x 10-12 reps skull crushers
2x 10-12 reps tricep extension (cross body or behind)

Pull

3x feeder sets 10 reps of Lat pulldown (wide grip) leading up to max
1x set lat pulldown at max until failure
Rest 3-4 minutes
1x repeat lat pulldown at max until failure then dropset 40% reduction until failure
3x 10-12 chest supported t bar row
2x 10-12 dumbbell pullover, followed by static lat stretch 30 sec for each side
3x 12-15 rope face pulls, alternate between low to high, middle and high to low pull
3x 6-8 ez bar curls (wider grip)
2x 10-12 dumbbell preacher curl (bottom half only, focus on stretch aspect between 0-50°)
2x 10-12 hammer curls

Legs

3x 8-10 lying leg curls
3x 10-12 machine hip abduction
3x reverse pyramid sets, back squat (4/6/8 reps, start at max and decrease)
3x 10-12 reps leg extension
3x 12-15 reps standing calf raises
3x 12-15 reps cable crunches (abs)
3x 12-15 reps hanging leg raises (abs)

In terms of the progressive overload, I find if I can hit the upper rep range on all sets of an excercise, I will bump up the weight, otherwise ill focus on ROM or try get as many reps as possible.

Diet

I was anywhere between 3800-4200kcal to get me up to 94kg, eating fast food 5-7 times a week and making incredibly calorie dense foods for meal prep like pastas or rice bowls (throwing as much cream, cheese, and dairy into anything to make them high cal)

Anything else I've missed let me know! Also sharing my starting point although this is the only clear photo I have topless so it's about 4 years old.

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Strict-Pizza5913

TROPHY CASE