[Drew]

What’s the time frame?

If it was me I’d drop calories into a substantial deficit from the offset. Muscle retention isn’t really a concern is it?

Focus on running, carrying a heavy burgen for distance, lots of pull-ups/dips/press-ups, lots of sit-ups and ab work.

Upper lower routine two or three times a week.

As you’re on this site, I’m guessing your strength will be way over what’s needed. So drop the calories, focus on the body weight and endurance aspect.

[Drew]

Who knows?

What I do know is that PEDs are rife at the top of every sport, especially where there’s big money involved.

People often get ‘caught’ who don’t even look particular muscular, ie in MMA Anderson Silva.

[Drew]

Only slightly down in body weight this week, but I do feel I’m tightening up a little.

Strength continues to make very slow improvements which I’m happy with.

[Drew]

Genesis in West London is great too..

Some of the best shopping in the world in London too, have fun!

[Drew]

Weight down 1.1kg over the last week.

Another 5kg and I’ll start to look reasonable I think.

Not sure where the end point will be, I think low 80s I’ll be looking on point (for me anyway!).

Push day today with some add on biceps…

Seeing as I’m dropping consistently, I’ll maintain cals and current activity.

[Drew]

Pull

SLDL

185 x5 (good set)

197.5 x3 (little loose)

HS high row

X6, x9

Chest support t bar

X5, x10

DY Row

X5 (too heavy)

X7

Upper back row

X8

X11

Cybex preacher x10,8,7

Cable curl x10,8

NB

Overall today was good. Got a lot of personal stuff going on (good and bad/challenging)- found it hard to have a clear head.

First set of stiff leg were decent, second set was more of a semi stiff leg.

Weight steadily dropping.

[Drew]

Push day

Slight incline dumbell

50 x6
45 x7

Neutral grip high incline db

35 x5
30 x7

Dips

BW x5
20 x5
40 x5
60 x5
40 x7

Pec Cable

X12,10,8

Lateral cable

X9, 7, 6

Incline dumbell ext

X6, x8, x8

Incline hammer

X8, x7, x6

Cardio: 20 mins fairly hard

NB:

Will switch out slight incline for mid incline, the progression has stalled on this now for 3 weeks running.

Everything else was good, connected fairly well on the isolations today.

Next up is pull on Weds ?

[Drew]

Thanks Asrar! Always good to read yours too ?

[Drew]

Thanks for the detailed reply @Kierajaston

Really grateful of all the feedback in this thread!!

[Drew]

Thanks Rich, appreciate that.

Won’t force myself into unnatural positions for sure.

[Drew]

Thanks for the replies! Much appreciated.

[Drew]

Things have been going ok! Weight steadily dropping.

Switched out the hack squat for paused safety bar today. Overall it felt strong, but I feel my depth could have been a little better. Going to try to get some squat shoes soon.

Hoping to break 91kg in my weight loss next week.

[Drew]

Depression is a horrible thing to experience, hope you feel better overall very soon.

In my experience SSRI’s can take a little while to work, so maybe you’re still lifting out of depression now?

When do you take them? I notice if I take things like this late at night it can make me feel groggy in the morning. Taking them earlier in the evening may help.

Other than that, it can take a while to adjust to anti depressants. I would give it a while further. If it’s still not working for you, there are many different SSRIs and you can also look to adjust dosage.

As a side point, sun beds massively helped my depression in the past, so this can be worth looking into as well.

Vitamin D and moderate to high dose fish oils have also improved how I feel in a similar situation.

[Drew]

Thanks Clare! Yes will definitely look to increase rep ranges.

Going to get some blood work done very soon

[Drew]

Defib by HR labs is a great all rounder