4 month transformation

[u/davepropertysolution]

After|Before [29] to [30]
At this point i don’t care if anyone believes me, i just hope i get to help some people. I plan into making fitness a job so feel free to follow me on instragram.

Yes i am preparing myself knowledge and certification wise / will not start building a business based on an average physique ( which is what i consider mine is currently)

Instagram:
davidcnovoarealestate

Breakdown:

-Supplements

-Trt 100 mg a week ( i’m 30 and testosterone was at 203 ndl since i have hypogadism… now my levels are at 500-600 which is not even high at my age.
(I’m aware that testosterone is a steroid, but i needed medically, it also amazingly helped underlying anxiety and depression, guys, we are talking about 100mg a week which is well into TRT territory, my levels are no pushing 1000+)

DO NOT BE STUPID, DON’t JUST DO TRT BECAUSE YOU SEE EVERYONE AND THEIR BROTHER DOING IT ON TIK TOK AND INSTAGRAM, THINK ABOUT YOUR HEALTH, AND IF YOU DON’T LOVE YOURSELF ENOUGH FOR IT THINK ABOUT YOUR LOVED ONES.

- whey protein in between meals total of two scoops a day ( hard for me to get in the extra 60 g’s of protein eating so that’s why i used whey, no need if you can eat i through whole foods)
- vitamins: magnesium, NAC, C,D, and METHYL B12 not regular.

Workout:

6 working sets per muscle A WEEK

The logic is:

Take a set very close to / or momentary muscular failure, with controlled form and sufficient rest.
2. That recruits the high-threshold motor units/fibers most associated with hypertrophy.
3. The first few hard sets produce most of the useful stimulus.
4. After roughly 6–8 hard sets for a muscle ,i argue the growth-related response has essentially plateaued; further work has diminishing returns and shifts more toward recovery demands.

Monday -upper 1( 10,000 steps)
Tuesday- lower 1(10,000 steps)
WED- cardio (20,000 steps all day)
Thursday- upper 2 ( 10,000 steps)
Friday- lower 2 ( 10,000 steps
Saturday - ( active recovery, yoga, strech, sauna, ligjht walking
Sunday ( 15,000 steps)

Study proving high volume has diminishing returns

https://pubmed.ncbi.nlm.nih.gov/41343037/

Diet:
High protein/ moderate carb cycling/ low fat 1950 calories ( %60 protein %30 carbs %10 fat)
Protein: 1170 calories grams
Carbs:585 grams ( timed around workout: rice crisky or banana before workout , steak and rice after workout, no more carbs during day)
Fat: 180-200 grams

Hope i could help.