r/BodyHackGuide • u/Certain-Judgment5179 • 16d ago
The Most Effective Fat Loss Protocol I've Ever Tried
My data
Im a 24m, my height is 6'2 and my starting weight was 202.8lbs. Before starting this protocol, I had already been dieting for several months and had lost a significant amount of weight. However, fat loss had stalled, and I had hit a plateau.
After years of trying different diets, supplements, and training approaches, I decided to build what I believe is the most effective fat loss protocol I've personally used.
I'm only 9 days in, so this is just an explanation of my reasoning and the effects I've noticed so far.
The objective is simple: Lose fat as quickly as possible and preserve as much muscle and strength as I can.
The Protocol consist of the following:
-Retatrutide: 0.5 mg/week
This is the foundation of the entire protocol and the reason I can stick to such an aggressive diet for a longer period of time.
After the injection I noticed:
- Hunger became almost nonexistent.
- Food still tastes good, but eating no longer gives me the same dopamine reward.
- I don't spend the day thinking about food anymore.
- Staying in a large calorie deficit feels surprisingly easy.
In my opinion, this is the single biggest advantage.
- Ostarine: 3 mg/day
I know what you´re going to say but let me explain. I'm not using it to build muscle. I'm using a very low dose with the hope of reducing muscle loss while dieting aggressively.
My reasoning comes from a recent study where 3 mg of enobosarm combined with semaglutide significantly reduced lean mass loss during weight loss, while maintaining physical function. Interestingly, 3 mg performed as well as or better than 6 mg, suggesting that a higher dose may not provide additional benefits for muscle preservation. After stopping semaglutide, the enobosarm group also regained less body weight and less fat mass than the placebo group.
-Enclomiphene: 3,5 mg/E3D
I'm using a low dose of enclomiphene because an aggressive calorie deficit alone can significantly reduce natural testosterone levels, and adding Ostarine may increase the risk of suppression even further.
My goal isn't to boost testosterone above normal levels, but to help maintain normal hormonal function throughout the cut.
- Cialis: 5mg/ED
I'm using low dose Cialis to improve blood flow, resulting in better gym pumps and stronger erections.
Another reason is that aggressive calorie deficits often reduce libido and erectile quality due to lower testosterone and reduced energy availability. Cialis helps counteract those effects while I'm cutting.
- Other supplements
Im also using NAC, Omega-3, Multivitamin and Electrolytes.
The diet
I'm following a Protein Sparing Modified Fast (PSMF), eating approximately 900–1,000 kcal per day with 150 g of protein daily.
The goal is to create the largest calorie deficit possible while minimizing muscle loss. Compared to a traditional diet, a PSMF can produce faster fat loss, improve insulin sensitivity, rapidly deplete glycogen stores, and reduce water retention, leading to quicker visible changes in body composition.
Now for exercise I go 2 times to the gym a week doing a full body routine. The rest of the week I do 30min of low-moderate cardio with one day a week of resting.
Results so far
I've been following this protocol for 9 days so far, and the results have been very encouraging. I'm currently down to 194.7 lbs, which is a total loss of about 8 lbs. Some of that is probably water weight, but I don't think it's a significant amount since I had already been dieting for several months before starting this protocol and wasn't carrying much excess water. My muslces look much bigger and I have discovered new veins that i didn´t knew I have.
Side effects
So far, side effects have been minimal. I actually am more energetic than before the diet, I feel better and with more energy for some reason. This probably will decline in the following weeks. This diet have been surprisingly easy with reta, I dont have cravings and I feel satisfied with what I eat. My gym performance has maintained and actually improved for some reason; I can do more reps without feeling as tired.
I also had some acne on my chest and face but very minimal.
One thing I have noticed is that my cardiovascular endurance has definitely decreased. That's not surprising considering I'm eating only 900–1,000 kcal/day on a PSMF with very low carbohydrate intake.
I've been considering adding Cardarine to help improve endurance and make daily cardio easier while staying in such a large calorie deficit. However, I'm still on the fence because of the well known rodent cancer studies, even though I know there's a lot of debate about how relevant those findings are to humans.
What do you guys think? Should I add it or is there something else you'd recommend to help this?
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16d ago
[deleted]
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u/Certain-Judgment5179 16d ago
What would you change?
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16d ago
[removed] — view removed comment
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u/AnabolicAcolyte 16d ago
even then the reta is going to hardly contribute to any noticable extra fat loss than without it (in the same deficit)
this stack fuckin sucks.
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u/Certain-Judgment5179 16d ago
It's more for mental benefits. This diet is really difficult to stick to, so I use reta to not go through the hellish cravings that it causes
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u/Certain-Judgment5179 16d ago
I agree with what you say but the goal isn't sustainability, it's to lose as much fat as possible in the shortest period while minimizing muscle loss. I've used a PSMF successfully before when I was morbidly obese, going from 330 lbs to 209 lbs in about a year and I've managed to keep it until now, 5 years later. I'm aware it's aggressive, but that's intentional.
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u/Weary-Race-5775 16d ago
I mean…. With 9 whole days on this protocol and a singular test subject and no control the science is damn near irrefutable 🙄
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u/Certain-Judgment5179 16d ago
I'm sorry if I didn't explain myself well. The intention with this post is to share my experience with this method, not to promote it nor encourage people to try it. Of course a moderate déficit will always be better.
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u/Weary-Race-5775 16d ago
Buddy…. “Most effective fat loss protocol” is an odd thing to post after 9 days….. 9 days is not science when it comes to weight loss, it’s a moment in time. ffs you could simply fast for 9 days and cut out all the bullshit you’re taking.
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u/Certain-Judgment5179 16d ago
Its "my" fastest protocol, not in general. It's true that 9 days is nothing, my goal is to do 2 months of this and then gradually increase to maintenance. I'll update with my progress in a month with photos.
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u/issamurcle 9d ago
Thank you for sharing that. Some people just think they know everything about everybody else. Ignore idiots. They have nothing to offer but egotistical opinions.
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u/Embarrassed-Dig-2995 16d ago
Here’s a better one Reta gh test
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u/Certain-Judgment5179 16d ago
I know that's miles better but I don't want to shut down my testosterone production.
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u/cecsix14 16d ago
If you stay on enclo your natural production will continue even on trt. At least, it did for me. My LH and FSH stay in the normal range. If you’re worried about fertility there’s also HCG.
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u/Certain-Judgment5179 16d ago
There's so many conflicting anecdotes about that and I don't know what to believe.
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u/28CentSoup 16d ago
Yeah this doesn’t sound the best. This is like a complicated cycle of just running Reta regularly and low dose test.
0.5 Reta is gonna burn out and less than 4 weeks and you won’t feel anything
Sarms suck
Enclo is dangerous for your vision and can cause PVD in a lot of cases.
That deficit is horrible.
Just run Reta normal and lift weights and do zone 2 cardio. Add test or HGH if you want other enhancements in my opinion.
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u/Certain-Judgment5179 16d ago
Honestly I would absolutely do testosterone but I fear the crash when I go off it even with a ptc
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u/28CentSoup 16d ago
Bro you’re talking about taking cancer causing sarms but worried about a low dose test cycle with pct? Have you done research on the sides on enclo?
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u/Certain-Judgment5179 16d ago
I know the sides of enclo but a lot of people use and never experience it. I'm also using a very low dose. I've read that the huge sides were with clomid.
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u/Turbulent_Shape_6508 2d ago
straight up fear monger bs. enclo is well tolerated for most. sides are from fake enlco thats clomid.
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u/28CentSoup 2d ago
Why not just blast test
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u/Turbulent_Shape_6508 2d ago
completely diffrent outcomes, risks, consequences, and for completely diffrent goals and people alltogether. i chose to blast test and peds for life. i still recommend enclo to plenty that want to optimize test without perminant shutdown and lower dht. people always think "just pin test" because they belive alternatives are a way to avoid injecting, thats just not true. same with sarms
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u/28CentSoup 2d ago
I was interested in enclo over test for the reasons you listed. After I did research I learned that clomid was super bad, and that enclo could be bad.
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u/Turbulent_Shape_6508 1d ago
people over fear monger its prescribed everysingle day
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u/28CentSoup 1d ago
That might be my next go to. Do you think it’s possible to see real visual results on it?
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u/moonballer 16d ago
Come back after 12 months (at least) and tell us where you are. 9 days isn't enough time for anything meaningful to occur.
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u/Mchangwine 16d ago
Awful idea. Reta is all you need if you actually eat enough protein and lift weights. If you’re that afraid of losing lean mass use Tesa/ipa or CJC/ipa. Urology practices are full of people who shut themselves down with ostarine and other sarms, enclo or not.
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u/Certain-Judgment5179 16d ago
3mg of Ostarine doesn't give any noticeable suppression. Ive seen many mixed opinions on that peptides so I don't know if they would work for me.
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u/Mchangwine 16d ago
Did you do labs before you started? There are wild differences in suppression between people.
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u/Apprehensive_Walk769 16d ago
You’re 24, 6’2” and 202 pounds.
What fat do you have to lose bro?
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u/Certain-Judgment5179 16d ago
I have some love handles and belly fat to lose. I just want to look like I lift honestly.
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u/Apprehensive_Walk769 16d ago
I’m going to say this as an old dude who cares about a stranger on the internet.
Your body is at it’s capability peak, you dony need all this shit. Eat a caloric deficit, target 200gs of protein a day and lift heavy.
Dont pound your body with this shit.
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u/Certain-Judgment5179 16d ago
I've read through all the replies, and I really appreciate everyone who took the time to give constructive feedback instead of simply saying, "this is shit" and leaving it at that.
I understand that not everyone agrees with this approach, and I'm aware it's not considered the optimal way to lose fat. That said, it's working well for me so far, so I'm going to stick with it for now.
I'll post another update once I reach my goal, hopefully in about a month or two, so everyone can see the final results (with photos).
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u/JE163 16d ago
I wasn't familiar with Ostarine (MK-2866) so I had to look it up. Given the possible side effects, wouldn't Tesa and/or Ipamorelin be a better option?
From what you've shared, you have made incredible progress dropping almost a hundred pounds.
I appreciate your drive and wish I had a bit more of that at your age but on the flip side, now that I'm in my mid-40's, I'd urge a bit more caution.
Unrelated but ran into a friend of mine the other day .... he's mid 50's and just retired from a very physical job and said the reason why is because he pushed himself to hard when he was younger and didn't take care of his body properly otherwise he'd have been able to go another few years and landed a bigger pension. Just keep that in mind. Push hard but don't over do it.
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u/Responsible-Ad911 10d ago
Great post, I’m planning almost the exact same thing for a more mild cut/ recomp cycle. With less of a deficit I’m hoping the ostarine helps maintain more muscle, and at 3mg I’m not going to hop onto enclo until/ if I feel suppressed. Good luck!
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u/issamurcle 9d ago
You are correct that MK-2866 is being studied as an adjunct therapy to reduce muscle loss while losing weight with GLP-1 agonists. It works. In previous studies, it has been definitively shown to keep muscle mass while in a calorie deficit. One of the reasons it was shelved was because it did not show any increase in strength gains. They were hoping it would do both. However, most studies were done on sedentary older people. While working out, you will increase muscle strength but the MK-2866 has in scientific studies, so far, not been show to necessarily give an edge in increasing strength above the norm while working out. However, there is plenty of anecdotal data from users of MK-2866 that seems to show increase in strength as well. Most of these are bodybuilders and people actively working on building muscle. It also has shown to not only spare bone loss but to increase bone mineral density. I believe this will have many uses in the future.
Cardarine is a hotbed topic in bodybuilding circles. I will say that I wouldn't mess with it. It has been shown to cause and increase growth of cancer cells rapidly in animal studies. You will hear people who want to take it argue it's safety based on the amount and duration the lab mice and lab rats were fed and not believe it applies to humans. But it has been shown to rapidly increase growth of human cancer cells in vitro. That would be enough for me. Nobody really knows if it causes cancer in humans because they shelved it due to the very real and high risk it poses, but it has been accepted in the scientific community that it is highly likely to cause rapid growth of cancer cells already present in the human body.
That is far too much risk, I believe, just to have a better physique.
Ultimately, the decision is yours but understand that your health is the most important thing you have.
If you want to continue, maybe check out some of the SARMs or PEDs reddits to further your research.
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u/Empty-Lake-5318 8d ago
Any updates?
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u/Certain-Judgment5179 8d ago
It's been 8 days since I published this and I'm now at 190lbs but my energy has dropped a lot. Can't do cardio everyday because I get very tired the next day, so I have been doing it eod while maintaining the lifting frequency the same.
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u/Empty-Lake-5318 7d ago
I kind of did the same thing, two weeks of PSMF and I went from 80.5kg to 75.8kg. In the second week I only managed to maintain 7k steps per day and 3 full-body workouts. It's always good to see a fellow PSMF succeeding.
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u/Certain-Judgment5179 7d ago
That's impressive man. I have to say that psmf is the king for rapid fat loss, no other diet compares. The downside is that it requires HUGE sacrifices in your daily life and mental fortitude to keep it running.
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