6 Week Fat Loss and Rebuild to build the foundations again

[flexymcflexface]

6 Week Shred – Resetting the System

It’s been a while, and I'm looking at myself in Disgust. A few of the orginal guys might remember me but iv been silent for a while.

I started 2025 in decent shape and was proud of the fact that I spent all of 2024 off the booze. Unfortunately, once 2025 rolled around I reintroduced alcohol and it quickly reminded me why I quit in the first place. I don’t drink casually but when I start, I binge, and that turns into multi-day hangovers and zero routine.

Add ADHD burnout on top and I went into full shutdown mode. Gym stopped. Messages ignored. Motivation gone, Work basically didn’t happen.

Over the last few months I’ve rebuilt the foundations with an ADHD coach and a great GP who understands my situation and supports what I’m doing. Now it’s time to prove I can follow through.

This 6 week cut is my happen or not moment.
If I can’t complete it, I won’t be running growth phases again. No more half-cycles just back to clean TRT.

My headspace is still a bit messed up. Low focus, always have a headache yet my bloods are pretty much clean only having high Cholesterol. Also a reason why I trying to do a drop in weight so I can get these numbers back to a better level before any blasts

Stats

• Age: 42
• Height: 183cm
• Current weight: 95.5kg
• Last body scan: 15.6% (5 months ago – I’ve lost size since)
• Goal: Drop at least 5% body fat and rebuild training consistency
• Target weight: 89kg

Outcome Goal

Drop as much body fat as possible while rebuilding strength, structure and discipline.



Current Protocol

• TRT: 200mg/week split into 2 injections
• Retatrutide: 4mg/week split into 2
• HGH: 2IU fasted pre-cardio
• Pending additions (arriving Monday): Glow, NAD+500, Tesamorelin

Support Supplements

NAC, Berberine, Taurine, Creatine, Glutamine, Fish Oil, Vitamin C


Training Plan

• Weights: 1 day on / 1 day off
• Cardio: Daily

I chose this structure because I haven’t trained consistently for a while and recovery will be my limiting factor. Iv been back in the gym the past 2 weeks just getting movement back in and I’m sore, tried and stiff. I know if I try to go to hard this will limit me and stop me from completing it. While this is 6 weeks I’m happy to run this 8 weeks plus as long as I’m sticking to what I set out. I want the foundations right for the growth. And I will look at the training plan if the body starts getting better with recovery and so on.

Nutrition

• Calories: 1925
• Protein: 230g
• Carbs: 150g
• Fats: 45g

Plain food I get will be the biggest benefit here. But with added spices ill be ok. Add in a good steak every week to keep me Sain.


Accountability

Every week I'll put up

• Weight
• Photos

Daily

I'll do a check in with full day report.

Bloods and pics supplied below.

Ill get bloods done at the end of the cut also

 

[flexymcflexface]

This was me last year during my bad time so I'd lost a fair bit of progress now as I said its hard to look at with what I have to rebuild and work my ass into

 

[ChasetheCase]

We all have ups and downs, and sometimes the downs are bloody hard. But it's a new year and new start, and you know what you have got to do. You've got this!

 

[flexymcflexface]

Pre-Day 1

Goal: Get my body right before the real start on Monday.
Knees are sore, plantar fasciitis flaring up, whole body feeling beat.

• Fasted walk: 50 minutes Morning
• HGH: 2 IU fasted
• Recovery centre session:
  • Hot pool – 20 mins
  • Sauna – 20 mins
  • Hot pool – 20 mins

Skipping full cold plunge for now I’m soft with cold, but I am putting my feet and knees into cold water for 30 seconds on / 30 seconds off when I can.

Noticed again that Retatrutide makes me feel the cold more same thing happened last time and im not one that feels the cold normally

No weights today felt sick yesterday and didn’t want to dig a deeper hole.

Picked up new runners to support cardio and help with plantar fasciitis.

• Evening walk: 45 minutes
• Total steps: 17,812

Nutrition

Breakfast

• 250ml egg whites
• 2 scrambled eggs with butter

Lunch

• Chicken & cucumber salad
  • 250g chicken
  • 300g cucumber
  • 100g Greek yoghurt
  • Garlic
  • 20g shredded cheese

Snack

• Protein shake
• 2 rice cakes

Dinner
Struggled tonight — still felt sick. Ended up having a tuna & rice mix.

• Protein: 159g
• Fat: 34g
• Carbs: 69g
• Calories: ~692 under target

 

[flexymcflexface]

Pre-Day 2

Today was a chill day.

No morning walk

2 IU HGH – morning

Recovery centre session:
Compression boots – 30 mins
Sauna – 20 mins
Hot pool – 20 mins
Stretching: 10 mins (back & feet)

Feet and knees are still angry, but way better than yesterday.

Food

Lunch – The Farewell Meal
Triple Oporto chicken burger —3 layers of chicken, bacon, cheese & pineapple.
One last goodbye.

Snack
Protein shake

Dinner
Japanese salad + a big 450g steak

Cardio

Evening walk: 45 minutes

Total steps: 12,661

Finished the night with a final whisky and a great cigar while reviewing my 6 week goals.

Monday is go day and ready to track it all.

 

[ozzyboy]

6 Week Shred – Resetting the System

It’s been a while, and I'm looking at myself in Disgust. A few of the orginal guys might remember me but iv been silent for a while.

I started 2025 in decent shape and was proud of the fact that I spent all of 2024 off the booze. Unfortunately, once 2025 rolled around I reintroduced alcohol and it quickly reminded me why I quit in the first place. I don’t drink casually but when I start, I binge, and that turns into multi-day hangovers and zero routine.

Add ADHD burnout on top and I went into full shutdown mode. Gym stopped. Messages ignored. Motivation gone, Work basically didn’t happen.

Over the last few months I’ve rebuilt the foundations with an ADHD coach and a great GP who understands my situation and supports what I’m doing. Now it’s time to prove I can follow through.

This 6 week cut is my happen or not moment.
If I can’t complete it, I won’t be running growth phases again. No more half-cycles just back to clean TRT.

My headspace is still a bit messed up. Low focus, always have a headache yet my bloods are pretty much clean only having high Cholesterol. Also a reason why I trying to do a drop in weight so I can get these numbers back to a better level before any blasts

Stats

• Age: 42
• Height: 183cm
• Current weight: 95.5kg
• Last body scan: 15.6% (5 months ago – I’ve lost size since)
• Goal: Drop at least 5% body fat and rebuild training consistency
• Target weight: 89kg

Outcome Goal

Drop as much body fat as possible while rebuilding strength, structure and discipline.



Current Protocol

• TRT: 200mg/week split into 2 injections
• Retatrutide: 4mg/week split into 2
• HGH: 2IU fasted pre-cardio
• Pending additions (arriving Monday): Glow, NAD+500, Tesamorelin

Support Supplements

NAC, Berberine, Taurine, Creatine, Glutamine, Fish Oil, Vitamin C


Training Plan

• Weights: 1 day on / 1 day off
• Cardio: Daily

I chose this structure because I haven’t trained consistently for a while and recovery will be my limiting factor. Iv been back in the gym the past 2 weeks just getting movement back in and I’m sore, tried and stiff. I know if I try to go to hard this will limit me and stop me from completing it. While this is 6 weeks I’m happy to run this 8 weeks plus as long as I’m sticking to what I set out. I want the foundations right for the growth. And I will look at the training plan if the body starts getting better with recovery and so on.

Nutrition

• Calories: 1925
• Protein: 230g
• Carbs: 150g
• Fats: 45g

Plain food I get will be the biggest benefit here. But with added spices ill be ok. Add in a good steak every week to keep me Sain.


Accountability

Every week I'll put up

• Weight
• Photos

Daily

I'll do a check in with full day report.

Bloods and pics supplied below.

Ill get bloods done at the end of the cut also

This is an awesome reset, just keep the focus on execution rather than trying to optimise everything at once. I reckon the consistency will be the deciding factor here, not the protocol, but that's just my humble opinion. Cals and structure are fine for a short cut, just make sure recovery doesn’t fall apart and if performance or headaches worsen.. a small bump in carbs is smarter than pushing through. Daily cardio is fine, keep most of it easy so it supports fat loss without digging a recovery hole. Fat loss, fibre and staying off the booze will do more for cholesterol than anything fancy.

 

[DAZZZAA]

Good luck with your goals. Takes balls to post and take accountability. How's it all going, are you on track?

 

[Pakman]

That whiskey and cigar sure looks good

 

[flexymcflexface]

Day 1

Weigh in 92.5Kg

Fasted walk: 50 minutes (morning)
HGH: 2 IU fasted
NAD+: 500



Nutrition

Breakfast

• 250ml egg whites
• 2 scrambled eggs with butter
• 1 cup oats with almond milk

Lunch

• Chicken, broccoli & rice
  • 250g chicken
  • 1 cup white rice
  • 2 cups broccoli

Snack

• Protein shake
• Youghurt

Dinner

• 250g chicken breast
• Air-fried potatoes
• Cream cheese & garlic
• Side salad

Training

Warm-up

• 10 min walk

Upper Body Session
(Shoulders still sketchy – keeping weights conservative)

• Incline flys – 3 x 12 @ 6kg
• Bench press – 3 x 12 @ 45kg
• Push-ups – 3 x 12
• Front raises – 3 x 12 @ 10kg
• Seated lateral raises – 3 x 12 @ 5kg
• Band pull-aparts – 3 x 12

HIIT Cardio

• 15 minutes
  • 1 min walk / 30 sec run

Evening walk after dinner

Total steps: 13,450

 

[flexymcflexface]

Good luck with your goals. Takes balls to post and take accountability. How's it all going, are you on track?

Just posted and will play catch up now.

All is good a few kgs down. But a lot of work to do.

 

[musclemaniac]

This will be a great transformation

 

[DAZZZAA]

Just posted and will play catch up now.

All is good a few kgs down. But a lot of work to do.

Will be following

 

[Skays]

Just posted and will play catch up now.

All is good a few kgs down. But a lot of work to do.

Hope you smash it @flexymcflexface

 

[flexymcflexface]

Day 2 – Cardio & Recovery Focus

No weights today just cardio morning and night. Priority is controlling recovery and avoiding injuries.

Feeling pretty good after yesterday’s session.


Morning

• HGH: 2 IU fasted
• Fasted cardio: 45 min walk (taken 20 mins after HGH)

Breakfast (gym café)

• Steak
• 2 eggs
• Halloumi

Followed by time in the sauna and recovery pools.

Lunch

• My Muscle Chef – Satay chicken
• Protein shake

Afternoon snack

• Banana

Dinner

• Mince bowl with potatoes, cucumber, capsicum & a small amount of sour cream

Evening Cardio

• 30 min walk

Total steps: 15,700

 

[flexymcflexface]

Day 3 – Back & Core

Fasted walk: 50 minutes (morning)
HGH: 2 IU fasted
NAD+: 500

Breakfast

• 250ml egg whites
• 2 scrambled eggs with butter
• 1 cup oats with almond milk

Lunch

• Vietnamese lemongrass beef noodles (clean option)
• Pork balls (couldn’t say no)

Snack

• Protein shake

Afternoon meal

• 2 x sandwiches

Dinner

• 500g steak with potatoes

Training

Warm-up

• 10 min walk

Back & Core Session

• Dumbbell pullovers – 4 x 12 @ 12.5kg
• Bent-over rows – 3 x 12 @ 12.5kg
• Wide-grip lat pulldowns – 3 x 12 @ 15kg
• Incline reverse flys – 3 x 12 @ 7kg (shoulder friendly)

Core

• Leg raises – 3 x 15
• Crunches – 3 x 12
• Side planks – 3 x 1 min each side

HIIT Cardio

• 15 minutes
  • 1 min walk / 30 sec run

Evening walk after dinner

Total steps: 17,500

 

[Skays]

Foods are looking great @flexymcflexface

 

[flexymcflexface]

Last week didn’t go to plan.
From Thursday through to Monday I went downhill pretty hard. I woke up Thursday with stomach cramps which turned into the runs and then full body fever. I had aches and pains everywhere, zero energy and no appetite at all.
The worst of it lasted until Tuesday morning when the fatigue finally started to ease. I’m still tired now, but nowhere near as bad as those few days. It’s definitely not how I wanted to start this, but there was no pushing through it.
I also had to take time off work which didn’t help mentally, but it was unavoidable.
The important part is I’m back at the gym now. I’ll be posting updates for yesterday and today tonight and getting things moving again.

 

[Skays]

The main thing is your back brother.

 

[ozzyboy]

Last week didn’t go to plan.
From Thursday through to Monday I went downhill pretty hard. I woke up Thursday with stomach cramps which turned into the runs and then full body fever. I had aches and pains everywhere, zero energy and no appetite at all.
The worst of it lasted until Tuesday morning when the fatigue finally started to ease. I’m still tired now, but nowhere near as bad as those few days. It’s definitely not how I wanted to start this, but there was no pushing through it.
I also had to take time off work which didn’t help mentally, but it was unavoidable.
The important part is I’m back at the gym now. I’ll be posting updates for yesterday and today tonight and getting things moving again.

You got this

 

[Skays]

How you tracking @flexymcflexface ?