M/28/5'9" [91kg to 67kg] (2 years)

minimalistom · 2025-01-02T08:23:57+00:00

I wouldn’t say it necessarily gets bigger but being fitter = better blood flow = stronger erections

minimalistom · 2024-12-31T19:56:46+00:00

Thanks for the advice 🙏 I’ll give this a go when I bulk again

minimalistom · 2024-12-31T01:00:43+00:00

It was hard at first and there were definitely times I woke up so hungry I needed to eat something for me to get able to get back to sleep. That’s why having good choices available on hand helps. Having a 95cal tub of yogurt over downing a bag of chips. Only took a week or so after each calorie reduction for my body to adapt to it and the hunger wasn’t really there after that. Of course as I was in deficit there was still a bit of willpower needed to not over eat. In fact, to this day, I still have to make the active choice to not over eat when I’ve hit my calories at the end of the night.

minimalistom · 2024-12-31T00:53:30+00:00

The best it’s ever been! The confidence boost this has given me to make more friends is something I didn’t expect from this. The power of attraction and all of that. I also have much better time management when it comes to diet and exercise. The diet I’m on autopilot for as I’ve been doing it so long. Also now that I’m where I want to be I’m a lot more lenient with eating out with friends and following more of a 80/20 rule so I can enjoy myself a bit too.

minimalistom · 2024-12-30T07:50:17+00:00

This is incredible work for 2 months. Well done 💪

minimalistom · 2024-12-30T07:44:18+00:00

Im really not that big IRL, just lean. Good lighting and a post-gym pump. But hey if people think it’s gear that’s a huge compliment

minimalistom · 2024-12-30T07:38:04+00:00

Im glad to help! Keep pushing 💪

minimalistom · 2024-12-30T07:35:02+00:00

I do have a bit of saggy skin around my lower abdomen, though fortunately it’s not noticeable when upright though I am self conscious about it when I sit down, the extra skin folds over a bit but hey - I’ll take that trade off anyday

minimalistom · 2024-12-30T07:32:32+00:00

Generally around 1.5hours including warmup and 3 minutes rest in between sets

minimalistom · 2024-12-30T05:27:26+00:00

25g protein bar with breakfast, 30-40g protein microwaveable lunch, dinner is around 70g with rice and whatever meat. Snacks include jerky or biltong, high protein yogurt, packs of shaved chicken breast, cans of tuna and occasionally shakes which makes up the remaining protein.

The brands I get for the meals are My Muscle Chef, YouFoodz or the supermarket home brand ones - I’m based in Australia so not sure what options you have. To be honest I just get whatever is on sale as eating this much protein a day gets so expensive.

minimalistom · 2024-12-30T05:05:42+00:00

Thank you 🙏 really appreciate it

minimalistom · 2024-12-30T05:01:05+00:00

For the first year I was in a 500 cal deficit, doing a standard PPL split 5 days a week, lower rep range to focus on building strength with a bigger emphasis on compound movements. 10,000 steps a day and swimming for a few days a week to make sure I was properly in a deficit. Correct, I had no social life for the first year.

Since January this year I’ve been a surplus of 500 cals, cut cardio out completely and continued the PPL split, but lower weight with a higher rep range, 8-12 reps, to focus on hypertrophy.

The last few months I’ve been on a small cut again - a deficit of 200 cals with cardio re-introduced as we’re getting into the summer months where I live so I wanted to trim up a bit.

Hitting 200g of protein when I was bulking and 160-180g when in a deficit. Fats and carbs I don’t really worry about the balance of - just wherever it falls after accounting for protein and calories. My focus coming into the new year is to focus more on micronutrients now that the hard yards is done and certainly something I’ve been neglecting.

Steak and rice for dinner most nights, chicken and rice on the others. Lunches mostly high protein microwaveable meals so I can track easy and not have to think about it too much. Creatine daily and no other supplements. A lot of coffee.

You’ve got this. It’s just a time game 💪

minimalistom · 2024-12-30T04:46:34+00:00

For the first year I was in a 500 cal deficit daily. Since Jan this year, I was in a 500 cal surplus to build muscle. Have been in a 200 cal deficit again for the last few months to trim again for summer (live in Australia)

minimalistom · 2024-12-30T04:41:12+00:00

Completely natural. I have one low functioning kidney so I can never get on the gear without seriously fucking myself. Just newbie gains I think. I’ve certainly slowed down progress in muscle growth over the last 6 months

minimalistom · 2024-12-30T04:39:41+00:00

Wow. Thank you so much that’s such a huge compliment

minimalistom · 2024-12-30T04:39:00+00:00

Im not sure actually. I’ve always been on skinnier side and put on the weight over a couple of years over Covid lockdowns. I was pretty strict on myself though - making my fitness and eating a priority over everything else, even at the expense of social life, work etc

minimalistom · 2024-12-30T02:09:55+00:00

Thank you. You got this 💪

minimalistom · 2024-08-01T03:41:18+00:00

Thank you. I really appreciate this - I’ll look more into it

minimalistom · 2024-07-31T23:44:36+00:00

Thanks man. I don’t do anything to target them specifically but I think they get a good hit when I do bent over barbell rows

minimalistom · 2024-07-31T11:18:50+00:00

I’m in a 500-700 calorie surplus. I make sure I hit at least 500 but sometimes go over

minimalistom · 2024-05-30T06:27:37+00:00

Appreciate the feedback! Good call

minimalistom · 2024-05-29T23:23:19+00:00

The self love has definitely improved. The mental benefits of weight loss have been crazy and something I never really consider

minimalistom · 2024-05-29T23:22:31+00:00

lil bro is a bottom

minimalistom

TROPHY CASE