Last nights dinner [PIC] Under 10% and still getting leaner

07-10-2022, 12:01 PM

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#1

induced_drag
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Last nights dinner [PIC] Under 10% and still getting leaner

Discovered IF 4 years ago, and then about 5 months ago, I started using fasts for weight loss. Off days, 3/week, fast 20-22 hours and one single meal. Then a protein, leucine, and fiber shake before bed. Cut done with zero cardio and no tracking and macro counting. (which I have done for years).

Fasting has allowed me to have my cake and eat it too! I was worried that 20+ years of effort would be wasted away if I fasted, but I have kept my mass reasonably well (and without the reliance of hormones outside normal range)

Barbeque sampler platter for 2 with over 1lb of meat. A then stopped for dessert on way home. At 3 snickers ice cream bars, a cone of vanilla ice cream, and then about 1/4 tub of rainbow sherbet. Finished off with some cookies and milk.

07-10-2022, 06:59 PM

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#2

induced_drag
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Tonight's dessert! (and then 2 snickers icecream bars)

07-10-2022, 07:06 PM

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#3

ryankoch
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Omad and cardio eat a feast and still lose weight

07-10-2022, 07:09 PM

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#4

Voidgaze
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Fuark, now I'm hankerin' for BBQ.

07-10-2022, 07:12 PM

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#5

Ripper908
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so you do one meal a day?

07-10-2022, 07:21 PM

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#6

induced_drag
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Originally Posted By Ripper908⏩

so you do one meal a day?

Some days. For past 4 years been IF. First meal at 2-3pm. I could control my weight, but 'cutting' still took more effort (mental) since I can pound food pretty good and left to my own accord, I would be 30-40lbs overweight. (if I just ate what my brain told me to).

I have stayed in shape from learning to count macros 12 years ago, and for many years, just tracked and planned. No issues gaining or losing, but overcoming my desire to eat was always a challenge. I would get below 10% and then getting much lower was challenging since my appetite was crazy.

IF cured my appetite, but it was still harder for me to cut back food. (just speaking purely from desire standpoint) . The beginning of this year, I wanted to see if I could fast hard one day and see how it impacted me. I did that for a bit and saw positive results. Then I did two days like that and now 3.

So Mon Tu Thu Fri are work out days and I eat IF. One meal before training, one after and then protein sup before bed

W Sat Sun, are 'hard fasts'. 20-22 hours. One big meal and then protein luecine and fiber before bed.

Works effortless to cut weight and have not seen any signs of excess mass shedding. I have not gained any mass in 8-9 years and am almost 50. 4 years ago, I had to stop training heavy. (car accident, spinal fracture and disk injuries). So just looking to be 'in shape' 5'9 stay about 203 lean.

Leg pic from fri taken cold and other pics from last week.

07-10-2022, 07:31 PM

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#7

iloveus
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Good luck with cancer/disease goals

07-10-2022, 07:42 PM

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#8

induced_drag
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Originally Posted By iloveus⏩

Good luck with cancer/disease goals

Thanks man. No sig cancer risks in my fam. Men in my fam died of heart disease stroke diabetes. I dont drink or smoke. BP and blood lipids all ideal. 115/80 total cholesterol 130. >50 triglycerides...etc. Only thing that does not look good on my blood work is kidney function, but that is a factor of eating massive amts of protein and training. Just to be sure, my Doc had and ultrasound done of both liver and kidneys last year. 100% unremarkable.

I really do need to do more cardio. I dont deny that. Faurk, I am almost 50. Just some incline walking 3 days a week or so. But just sharing the success of fasting.

AND FWIW, fasting actually improved my blood chem. I never used to eat such sh!tty foods for many years. When I started fasting, I started eating A LOT losser. Over the last 3 years my blood work continues to improve. Used to struggle with HDL/LDL ratio. As I moved to fasting, it is now ideal.

07-10-2022, 07:45 PM

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#9

Mountaineer92
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what op leaves out:

his entire stack

07-10-2022, 08:02 PM

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#10

induced_drag
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Originally Posted By Mountaineer92⏩

what op leaves out:

his entire stack

I have been on legit trt since 2013. Closed head injury in 09 left me with broken neck and short term memory loss. Did not discover until 3 years back training.

I have disclosed many times my journey. No longer consider myself 'nattie' but AAS did NOT build my physique nor does it maintain it. Over the years a few bumps here and there, but nothing I could ever notice. (srs), But then again, it would be what most here would call 'beginner' stuff. But I believe having externally controlled has benefited me when dropping below 10% bf. It has helped me I believe hold mass while getting leaner. I would always shed mass fast after dipping below 10% like most natties do. But I pretty much am at the end of the bell curve and very lucky to be blessed with a good training response. Most people did not believe I was lifetime natty. I have no reason to lie.

You are just like most of the cluless who have no idea what putting 25 years of training will do for you. Also through in a 'baby' pic of me from when I was 21 while you were sucking on a bottle. That was my third year of training. I gained 50lbs in my first 3 years. Last pic was my start. Yes...100% nattie

Last pics as natty from 2012.

07-10-2022, 08:20 PM

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#11

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Impressive that you get through an entire day with only one meal, I would be too hungry to focus. I've tried similar things in the past. Even though that's a lot of food, it's not much for a daily calorie intake at your size. Anyway GDJM on the progress. (Ded fkn Srs)

07-10-2022, 08:21 PM

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#12

p7nk
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it looks dry tbh

07-10-2022, 08:25 PM

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#13

induced_drag
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Originally Posted By monster0ultra⏩

I'm sure OP trains hard but this.

CICO doesn't work for most naturals. Sure you can lose weight eating under maintenance IIFYM but your partitioning is going to be chit.

My test levels are 780. This is my blood work from my physical in May.

BUT, as I mentioned, the thing that TRT in my opinion has helped, is holding on to mass as you dip below 10%. Above 10% I could not tell any difference (gym related). I personally went on TRT because I had such terrible fatigue it was crushing. Took my doc 3 years before we figured out I had low t.

Never had trouble gaining mass or strength. This was a years progress (after losing about 35lbs of fat). Not only was this natural, I actually had the test levels of a 12 year old girl. After he finally did a full hormone panel, he my test levels were in the low double digits! Prior to trt, I was 195ish, could dl 600lbs and bench 400. That was with low t (unknowingly for a few years).

There is a lot that people dont understand about test and muscle mass. It is NOT a big player (within normal spectrum levels). Other hormones are MUCH more important. If you jack it up to 3-5x natural levels, you will see things, but test is not really anything to fixate on. Provided you have normal function...etc

07-10-2022, 08:46 PM

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#14

redmelly
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Great looking meal.
Great physique.
One meal a day and 36 hour fast on Wednesdays here.

07-10-2022, 09:12 PM

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#15

induced_drag
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Originally Posted By redmelly⏩

Great looking meal.
Great physique.
One meal a day and 36 hour fast on Wednesdays here.

Mainly just sharing how much success I have had with fasting. For YEARS I resisted. About 8 years ago, there was a guy in the >35 who had GREAT success on it. He stayed lean as hell, but in all truth, he was not the most muscular guy, so I kind of thought it would only apply to guys who just want to be lean. I have spent SO many years toiling for every last ounce of mass I could gain, I did not want to risk it. For over a decade I ate 220-240g pro / day EVERY day.

I tracked and planned macros for about 5 years and then only really tracked pro still. I thought fasting would make me loose my mass. Then about 4 1/2 years ago, I was in the peak shape of my life. I was rear ended, and fractured my spine and suffered 3 significant disk injuries. I got back in the gym but I lost my ability to train heavy. Something that has motivated me my entire life. I was in a lot of pain, and I just ate to feel better. I got up to about 230. At 5'9. 230 is too big for me even though I still had the outline of abs and decent definition and vascularity. I just looked like a block.

So I wanted to try something different. I said fuk it and tried fasting. I figured if I lost mass, I could always eat up again. And I was in my latter 40's and being 'big' is not really a major goal of mine. After getting hurt again, I just wanted to feel good and be healthy. Now going on 4 years IF, I decided to try even harder fasts and again, no real muscle loss.

Pissed that I discovered this so late, but hoping I can share with others.

BUT....to be 100% clear. IF you still have progress that can be made in the gym and you are not maxed out. Eg 5-7 years solid training combined with good nutrition, I would NOT recommend this if your goals are increased strength and or mass. IF you can still grow, the 100% most effective way to do it is EAT a small surplus for 4-5 months (250-300cal/day) and then eat up 25-30lbs. Then diet for 12 weeks and repeat. THAT is how you grow and make progress. But most are too lazy to do that. I have gained and lost 100's of lbs over the years, but after a while you just max out on what your body will hold (without adding supps that were not in my goals).

Fasting is good for staying where you are mass wise and being lean. I am only months from 50 so 'progress' is not really a possibility. You young guys need to grind. And grind for years. But instead many will just look at guys with mass and say 'what is their cycle'. Pathetic really. Very few know the meaning of hard work and want everything yesterday. AND even if you do everything right, some may even say DYEL. Nature is a bell curve. I am lucky enough that I have a good training response. Not the best, but very close to the end of spectrum. I am not however aesthetic in any way. Just good strength leverages. We all can be better. But if you are doing things right, you will see 80% of your possible growth in the first two years. After 3 you are 90%. After 5 it is almost impossible to track (but you can see maturity visually as 'density'.)

If mass and strength are your goals and you dont see the scale move at least a lb every 2 weeks, you are failing in the kitchen. That is the problem of 95% of people. Recomping is BS. After a few years, gain mass/strength/fat, or lose fat. Pick one.

07-10-2022, 09:22 PM

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#16

L1ghtweight
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Brett Favre, that you?

07-10-2022, 09:29 PM

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#17

induced_drag
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Originally Posted By L1ghtweight⏩

Brett Favre, that you?

Nope....I'd take his money though

.

Actually I have zero complaints in life. Wouldnt switch a thing man! Was a hockey player myself. Never much into football.

The gray hair comes on quickly though! Used to be what some might call a 'pretty boy'. Now I am turning into an old Italian guy

Its cool though. Life is good!

07-10-2022, 09:43 PM

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#18

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Originally Posted By induced_drag⏩

My test levels are 780. This is my blood work from my physical in May.

BUT, as I mentioned, the thing that TRT in my opinion has helped, is holding on to mass as you dip below 10%. Above 10% I could not tell any difference (gym related). I personally went on TRT because I had such terrible fatigue it was crushing. Took my doc 3 years before we figured out I had low t.

Never had trouble gaining mass or strength. This was a years progress (after losing about 35lbs of fat). Not only was this natural, I actually had the test levels of a 12 year old girl. After he finally did a full hormone panel, he my test levels were in the low double digits! Prior to trt, I was 195ish, could dl 600lbs and bench 400. That was with low t (unknowingly for a few years).

There is a lot that people dont understand about test and muscle mass. It is NOT a big player (within normal spectrum levels). Other hormones are MUCH more important. If you jack it up to 3-5x natural levels, you will see things, but test is not really anything to fixate on. Provided you have normal function...etc

No offense but anyone can post their bloods when they cycle off bro. The fact you're trying this hard makes me wonder. Even with using you have an extremely impressive physique. Stop worrying about proving to people you're natty. If you think claiming (or proving) natty why should I be more impressed by that? Because you were blessed with genetics that made it possible? Odds are you put in the same level of work to get to where you are whether natty or not.... that's what's impressive. Not whether your genetics were good enough to naturally elevate you there.

Most people want to knock drug users for some reason but it's honestly retarded. These people would rather worship the guy who hits the genetic lottery but is lazy as f*ck with an impressive physique than the guy who took some drugs and busted his ass to get an impressive physique. Think about that logic for a second.

Never be ashamed of your use (whether you have or haven't I legit don't care). All that matters is the finished product. Anyone who thinks you can use and look amazing by doing nothing are stupid as f*ck and completely out of touch with how it really works anyway.

07-10-2022, 09:55 PM

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#19

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How high do you let your hematocrit get before you give blood?

Mine is usually in the 51.5-53.5% range.

07-10-2022, 10:09 PM

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#20

induced_drag
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Originally Posted By SoutheastBeast1⏩

No offense but anyone can post their bloods when they cycle off bro. The fact you're trying this hard makes me wonder. Even with using you have an extremely impressive physique. Stop worrying about proving to people you're natty. If you think claiming (or proving) natty why should I be more impressed by that? Because you were blessed with genetics that made it possible? Odds are you put in the same level of work to get to where you are whether natty or not.... that's what's impressive. Not whether your genetics were good enough to naturally elevate you there.

Most people want to knock drug users for some reason but it's honestly retarded. These people would rather worship the guy who hits the genetic lottery but is lazy as f*ck with an impressive physique than the guy who took some drugs and busted his ass to get an impressive physique. Think about that logic for a second.

Never be ashamed of your use (whether you have or haven't I legit don't care). All that matters is the finished product. Anyone who thinks you can use and look amazing by doing nothing are stupid as f*ck and completely out of touch with how it really works anyway.

No....just saddened by the younger guys who think every guy has to be 'on'. Also, I have been around this forum a loong time and pretty much have looked the same for many years. I have also always freely shared what I have and have not done.

As far as 'off cycle', I dont cycle. I actually cant since switching docs a few years back because of insurance. New guy wants to take bloods every 3 months. Doesnt really matter. Since I would not really be willing to do anything that would cause me progress and that I could not maintain with my natural levels. Believe or dont believe.I dont care. I have almost 25 years of training under my belt and was lifetime natty until my mid 40's. Would have stayed that way, but my issues from my head injury started to make life very challenging. When we found out my hormone levels, I was really bummed. I did not want to hang up my nattie card. I was proud of it.

But quality of life is more important. And yes...there is one part of my brain that wonders what I would look like if I 'took the training wheels off' and did some big boy stuff. But at this stage of my life, wellness and quality of life is more important. Life is good man.

I also agree 100% that there is no magic pill. It all takes hard work regardless. You can over-rely on external stuff, but seen many people try that, and they dont last long. Over a span of 20-30 years, you see lots of stuff. I am smart enough to know what is important to me. I could bench 400 and dl 600 as a 198 nattie. I have nothing to prove to anyone. Especially now that I have had to give up training heavy. That is the hard part for me to deal with. I love(ed) training. Now it is kind of more a job. I just cant attack the weights any more.

I AM saying that I think being on externally controlled hormones HAS allowed me to be about 7-8 lbs heavier at lean weight. When I used to dip below 10% I would shed mass like crazy. This is a pic of me still natty below 10%. I think I was 192 in this pic. Compare that to a pic from 7 years later and almost 9lbs scale weight heaver at same approx BF. I dont think I would have been able to get and hold the mass at these lower BF levels. 195 was my max lean weight. Now I can hold 203-ish.

This 2nd pic is right before I broke my spine.

Kind of cool to see the comparison of me over 20 years. You can see that years of powerlifting thickened my waist a bunch. I have and always trained for strength. I am not a body builder. Never gave a fuk about size. Just wanted to be strong. Last 8-10 years I discovered I liked looking decent too, and was amazed at what was hiding and the density that I had built from years over heavy training

07-10-2022, 10:23 PM

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#21

BlackHeart.au
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OP smashing ice-creams are indicating the beginning signs of BED with the over supply of dopamine. Bad cycle to get into nor should you not take it seriously.

07-10-2022, 10:28 PM

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#22

DustinTheHuss
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Very impressive, especially considering we are at the same age. I couldn't eat that much dessert, or any dessert like that, and look like you! I'm very jelly

How many calories a day is that?

07-11-2022, 07:23 AM

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#23

induced_drag
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Originally Posted By BlackHeart.au⏩

OP smashing ice-creams are indicating the beginning signs of BED with the over supply of dopamine. Bad cycle to get into nor should you not take it seriously.

OK you got my curiosity. What is 'BED'? Tried google and nothing obvious jumped out.....

Originally Posted By DustinTheHuss⏩

Very impressive, especially considering we are at the same age. I couldn't eat that much dessert, or any dessert like that, and look like you! I'm very jelly

How many calories a day is that?

I dont count cals any longer. I did for many years. I just know it still is running a deficit. My TDEE is about 3200 cals and even with 'pigging out', that would be a lot of food to put down in a sitting. So screw it.

Sad to say, but at my age, there is no 'progress'. About the only thing I can do is decide to be leaner or carry more weight. Funny how it works because people ask me about my training or my diet and say DONT do what I do. What I do now would never allow me to build the physique I have. But after putting in 25+ years in the gym, it does not take all that much to 'maintain'. It gets pathetically easy. Just have to have the willpower to not get fat. That is a pretty low bar to set.

I am proud to share fitness and the life long pursuit with my kids. Both lift. My 18 yo daughter goes on and off, and I have a 15yo son who just started. He is skinny like I was. But he is banging out 15+ pullups now and squatting and deadlifting.

Just providing support but not pushing too hard. He is MILES ahead of where I was at his age.

07-11-2022, 07:24 AM

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#24

TappingTheZen
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mirin hard

07-11-2022, 08:03 AM

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#25

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Originally Posted By induced_drag⏩

OK you got my curiosity. What is 'BED'? Tried google and nothing obvious jumped out.....

I dont count cals any longer. I did for many years. I just know it still is running a deficit. My TDEE is about 3200 cals and even with 'pigging out', that would be a lot of food to put down in a sitting. So screw it.

Sad to say, but at my age, there is no 'progress'. About the only thing I can do is decide to be leaner or carry more weight. Funny how it works because people ask me about my training or my diet and say DONT do what I do. What I do now would never allow me to build the physique I have. But after putting in 25+ years in the gym, it does not take all that much to 'maintain'. It gets pathetically easy. Just have to have the willpower to not get fat. That is a pretty low bar to set.

I am proud to share fitness and the life long pursuit with my kids. Both lift. My 18 yo daughter goes on and off, and I have a 15yo son who just started. He is skinny like I was. But he is banging out 15+ pullups now and squatting and deadlifting.

Just providing support but not pushing too hard. He is MILES ahead of where I was at his age.

can’t compete with your cut, I need to start but have a bad habit of wine at night

My son is into lifting, here he is a month or so ago, 13 yrs old, 140 lbs

So far ahead of me at his age

07-11-2022, 01:32 PM

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#26

lightsarefallin
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looking beefy, boyo. I've been pursuin dat der IF lifestyle for nearly a decade now. It's great.

Best of luck to you and your leaning out goals!

07-11-2022, 02:32 PM

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#27

induced_drag
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Originally Posted By 5x10⏩

can’t compete with your cut, I need to start but have a bad habit of wine at night

My son is into lifting, here he is a month or so ago, 13 yrs old, 140 lbs

So far ahead of me at his age

When I am trying to lose fat, I cut out ALL alcohol. No point in fasting hard and then drinking as your body wont process fat for energy in the presence of alcohol. I dont drink a lot any way. Mostly just social occasions with friends. But since I am definitely NOT a lean person by nature, I tow the line more strict.

Your son is looking great! So cool to share this stuff with our kids. My son has seen me lift his entire life. I think it was not until he was 5 or 6 that he realized not everyones dad was fit. I never pushed him. Just always let him know I would show him anything if he wanted to do it. This year was the tipping point for him and he has been working out consistently on his own.

I gave him a few exercises to learn (the basics) and said to practice. I check his form on them from time to time. I said that once he gets that down, we will start him on a periodized program. Strength being the goal of any good program. Not going to push diet yet. Just going to let him be a kid. Training will stimulate his appetite naturally and I will just let that work. He is very lean, and dont want to force food on him or make it unenjoyable.

Another BIG milestone for us today. He got his permit! Now the hard part.....decisions decisions....

07-11-2022, 02:39 PM

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#28

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Mirin. I'm still building back post cancer. TRT has helped a lot especially since righty and a few other organs are missing.

07-11-2022, 02:42 PM

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#29

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Originally Posted By induced_drag⏩

(and without the reliance of hormones outside normal range)

LOL @ attempting to come onto a Bodybuilding forum and claim to not be blasting gear while cutting into almost single digits with fully 3d delts and the vascularity of someone with blood pressure through the roof...

Tempted to neg for being patronizing. Take the amateur and sophomoric natty lies to REDDIT SRS

07-11-2022, 02:46 PM

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#30

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Originally Posted By OutdoorsBrah⏩

LOL @ attempting to come onto a Bodybuilding forum and claim to not be blasting gear while cutting into almost single digits with fully 3d delts and the vascularity of someone with blood pressure through the roof...

Tempted to neg for being patronizing. Take the amateur and sophomoric natty lies to REDDIT SRS

Cool it with the hate speech, he's saucingresponsibly.

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Thread: Last nights dinner [PIC] Under 10% and still getting leaner

Last nights dinner [PIC] Under 10% and still getting leaner