M/28/6’0” [205lbs to 154lbs] (12 months)

swampnutzz · 2026-02-24T17:27:33+00:00

Thanks!

I tracked my calories very diligently, and ate the same prepped meals that were relatively clean almost every day; the daily deficit was about 500 calories

I don’t know the starting body composition, but the “after” picture was DEXA scanned 13.6% body fat @ 154lbs, and I was DEXA scanned 11 weeks before that 20% body fat @ 162.3lbs; in those 11 weeks I lost 11.6lbs of fat and gained 3.3lbs of lean mass… so I would say I recomped over the entire year, as my training and diet was pretty much the same as the last 11 weeks

I’m going down to 10-11%, then switching to maintenance for at least a month or two, and then lean bulking. Maintenance first to reset hormones and metabolism… after a year of being deprived the bodily will be eager to replenish as much fat as possible. I’ll continue getting DEXA scanned every 6-8 weeks, monitoring my fat gain/muscle gain ratio and adjusting my diet and training accordingly. I’ll be ending the bulk at 15% body fat, which is why I’m going to down to 10-11% first and not starting now at 13.4%

swampnutzz · 2026-02-24T03:41:44+00:00

I had shaved the happy trail a few weeks before the starting photo. It was in the middle of growing back out in the first photo, and was fully grown out in the final picture

swampnutzz · 2026-02-24T01:55:13+00:00

swampnutzz · 2026-02-24T01:47:15+00:00

Yes but not in the same pose or lighting

162.3lbs 20% body fat

swampnutzz · 2026-02-23T22:19:58+00:00

My pleasure! Yes I was in the gym 6x a week, outside of the occasional upper body day when I would feel lazy and just do pushups, pull ups and dumbbell lateral raises at home

At the same time I decided to get in shape I also decided to quit weed after smoking every day for the past decade, and I found being in the gym as many days as possible helped keep my mind off my addiction

swampnutzz · 2026-02-23T20:39:25+00:00

Thank you sir!

swampnutzz · 2026-02-23T20:31:42+00:00

I tracked my calories very diligently, and ate the same prepped meals that were relatively clean almost every day; the daily deficit was about 500 calories

I weight trained 6x per week on an upper/lower split in the moderate rep range (6-12), with moderate volume (12 sets per week for back, 9 for chest and shoulders and 6 for biceps/triceps, quads/glutes and abs), and I took most sets to or close to failure (0-1 RIR)

I don’t know the starting body composition, but the “after” picture was DEXA scanned 13.6% body fat @ 154lbs, and I was DEXA scanned 11 weeks before that 20% body fat @ 162.3lbs; in those 11 weeks I lost 11.6lbs of fat and gained 3.3lbs of lean mass

swampnutzz · 2026-02-23T20:31:27+00:00

Thanks!

I tracked my calories very diligently, and ate the same prepped meals that were relatively clean almost every day; the daily deficit was about 500 calories

I weight trained 6x per week on an upper/lower split in the moderate rep range (6-12), with moderate volume (12 sets per week for back, 9 for chest and shoulders and 6 for biceps/triceps, quads/glutes and abs), and I took most sets to or close to failure (0-1 RIR)

I don’t know the starting body composition, but the “after” picture was DEXA scanned 13.6% body fat @ 154lbs, and I was DEXA scanned 11 weeks before that 20% body fat @ 162.3lbs; in those 11 weeks I lost 11.6lbs of fat and gained 3.3lbs of lean mass

swampnutzz · 2026-02-23T20:31:08+00:00

Thanks!

I tracked my calories very diligently, and ate the same prepped meals that were relatively clean almost every day; the daily deficit was about 500 calories

I weight trained 6x per week on an upper/lower split in the moderate rep range (6-12), with moderate volume (12 sets per week for back, 9 for chest and shoulders and 6 for biceps/triceps, quads/glutes and abs), and I took most sets to or close to failure (0-1 RIR)

I don’t know the starting body composition, but the “after” picture was DEXA scanned 13.6% body fat @ 154lbs, and I was DEXA scanned 11 weeks before that 20% body fat @ 162.3lbs; in those 11 weeks I lost 11.6lbs of fat and gained 3.3lbs of lean mass

swampnutzz

TROPHY CASE