Me:
51, 6’3”, 225 lbs (photo below)
Stats:
Bench 255
Squat 315*
Deadlift 315*
Military Press 135
*could probably go heavier but not pushing it due to fairly recent back surgery
History:
Been lifting since high school but half assed always until about 1 year ago when I started preparing for back surgery (completed March 2023).
Feb 2023 Dexa: 214 lbs and 22% body fat
November 2023 Dexa: 225 lbs and 16% body fat
Diet:
Track food via my fitness pal. No fast food, mostly the same meals every day, don’t fret too much over macros but make sure I get at least 200+ grams of protein per day and make up the difference with carbs/fat. Average around 2500-2750 calories daily. 5-7 alcoholic drinks per week,
Training:
Lifting: I just finished a every other day full body plan for 3 months. Now starting a Reverse Pyramid plan hitting one big compound lift (bench, squat, deadlift, military press) with accessory training (rows, incline press, bicep/tricep work, etc) every other day (avg 3-4x per week). Each session lasts about 75-80 minutes.
Two days per week of 30 mins walking and mobility work
One day per week of rest or the occasional HIIT session
Supps:
Testosterone – 200 mg weekly (2 months in), I also take fish oil, Methylfolate, Ashwaghanda, and CoQ10. I just completed 6 months of CJC 1295/Ipamorellin peptide therapy and a long run of creatine. I’ll probably start the creatine back up in a couple of weeks.
Injuries: nagging left elbow pain and gotta watch the low back still.
Short term goal: lean out and get visible abs by May 2023 (beach vacation)
Any tips for me to reach his goal?
