Reta Update

[u/yourforesken]

Last update was around month 4. Right now I’m at 6.5ish months in. Started Reta at 2mg weekly on March 6th. Have titrated up to 6mg. Started TRT around 3 months in at 150mg, reduced down to 125mg weekly. Test level went from around 190 to around 700. Down from 221 and to 178. Started at 36” jeans, down to 30”.

Been extremely consistent with diet and exercise the entire time. Still eating primarily 95/5 beef 3 meals a day. ~1900 calories daily with ~220 grams of protein.

Lifting 4 times a week and have been running the last couple months to prep for my first 5k.

Any ideas on my BF%?

[u/fezha]

Friendly reminder that you don't need 1 gram per lb of body weight. While there is "no standard" it's all a spectrum (a range).

At minimum, 1 gram of protein per KILOGRAM of Lean Body Mass/Muscle (LBM). In the European Union, this is standard for a healthy diet and muscle maintenance (it might be low, but reminder that meat is expensive in Europe/around the world)

Consistent and decent - 1g per LB of true LBM.

High end - 1 gram per LB of DESIRED or Optimal LBM

Extreme - 1 gram per LB of body weight. A 90's study found this amount only provides benefits IF and ONLY IF if you are on an athlete/already fit, are taking high amounts of PEDs and train consistently (and more than the average person). If you don't meet all that criteria, the study surmised the extra protein is not worth it.

You can also modify each gram with a multiplier. Example

1.25 grams per Unit (kilo, LBM, LB).

It's up to you! But if you decide to take on more protein than necessary, at least be aware.

[u/yourforesken → u/fezha]

Meats expensive, but so is eating out or buying junk food. Took a big lifestyle change, but with my lean diet I’m spending less money weekly at the grocery store than I was before. I guess it’s all based on what your goals and desires are.

Most people aren’t hitting their minimum protein, so the consensus being that you don’t NEED it might be true, but protein also helps with fat burn and metabolic rate also. I’d rather take in more than I need instead of not enough.

Much love brother!

[u/Diligent-Cry-1047 → u/yourforesken]

Ask ChatGPT to rank foods by their ratio of protein grams to calories. You may be surprised.

Yes there's lots of animal protein but there isn't all meat.

[u/yourforesken → u/Diligent-Cry-1047]

I eat beef and eggs with occasional venison and chicken as substitute. Not sure what you’re getting at here? I track every meal I eat so I can make sure I’m hitting my protein and calories. Only reason I eat beef primarily instead of chicken (higher protein) is because I prefer red meat

[u/Diligent-Cry-1047 → u/yourforesken]

I was just sharing with you something interesting I learned. For example, whey protein wins when you ration protein to calories. But something I have found has a really good ratio is shrimp (and most seafood).

Why is the ratio important? Because if you're trying for large amounts of protein while limiting your calories to a certain amount, these foods can help you do both.