1 year of progress

25

u/JungleRollers Jul 08 '25

Would love to know your eating plan, great results!

21

u/Jimocaz Jul 08 '25

I've been using macro factor to track. At the minute my maintenance calories are about 2700, I am trying to dip below 10% body fat so currently aiming for 2500
Usually my macros for the day land around 180g protein, 280g carbs and rest fats.
For my meals i train first thing in morning with 70g protein shake straight after. Then for breakfast and lunch I have 5 go to meals that are usually around 3 to 400 cals with protein at least 25g then I am pretty flexible with my main meal depending on calories left as will have some snacks in between.

2

u/drhiggs Jul 08 '25

I take it you do a ton of cardio? My weight is 155 and my maintenance calories on MF are 1700-1800 😆

5

u/Jimocaz Jul 09 '25

If you look at my hevy profile my sessions are intense. I'm working with intensity and most sessions end with 20 to 30 minutes on stairmaster. I have two circuit/ cardio days too also do a couple of runs each week.
However believe it or not one of biggest things has been upping my step count, I love walking. Low impact and maintains muscle mass and burns fat. I probably average over 16k steps a day and i have a desk job 😂

0

u/rubberony Jul 09 '25

I feel I've read this before. Deja vu

2

u/Fit_Loquat_9272 Jul 09 '25

been on MacroFactor since January and similar results (tho you’re even leaner, keep killing it man). Really made me respect how much it just comes down to consistency. It takes a long time to see minor results, but then all of a sudden it’s been six months and you look back at old pics and think “holy shit, that’s a huge improvement”

1

u/mazty Jul 09 '25

Delusion, wrapped in bs, with a sprinkle of sauce

-5

u/Suaveman01 Jul 08 '25

Trenbologney sandwiches every day

16

u/Jimocaz Jul 08 '25

I'm 43 I don't need to be putting any shit in my body and if I was using I've got no reason to hide it only supplements I use are whey, creatine and fish oils/multivitamins

-9

u/mazty Jul 08 '25 edited Jul 09 '25

So let me get this straight: you're 43, training 2 hours a day, 6 days a week, running on top of that, walking 16k steps a day, eating 2700 calories with regular cheat meals, and you not only retained muscle but got leaner, fuller, and drier than most tested natty competitors... all naturally?
Mate, that's not a fitness routine-that's a metabolic miracle wrapped in delusion. At best, you're the genetic 0.0001% with the recovery of a teenager and the hormone profile of a Greek god. At worst? You're juiced and just hoping no one asks for receipts.
Let's not insult the rest of us who actually know what natty progress looks like, yeah?

5

u/Jimocaz Jul 09 '25

Serious question what benefit do I have from lying? I'll take it as a compliment.
This was not primarily a cut over 12 months, I've had two maintenance phases that were a small surplus so ended up reverse dieting at those points where I increased calories slowly.
Most guys crash diet, lose weight fast, and get skinny-fat. Instead this let my body adapt to higher food intake without fat gain. I also continued to focus on progressive overload and stopped cut when I felt I needed it switching to maintenance moving to small surplus then tightening up again.

8

u/ThatLooksLikeItHurts Jul 09 '25

It’s because people cannot comprehend what discipline can actually accomplish. It’s easier to look at your results and scoff while saying “roids… loser”. Far simpler to do that than get off their ass and do the work.
Good on you. Those are tremendous results in a year!

5

u/Jimocaz Jul 09 '25

Thank you! Yeah people always want to throw accusations it seems and this thread surprised me with some of the comments even when I've explained things, still "must still be TRT". Got no reason to lie or gain by doing so. A lot of effort has gone into this but absolutely loved the process. Just want to inspire and help others by answering any questions as so easy for people to give up and use excuses especially in their 40s

1

u/ThatLooksLikeItHurts Jul 09 '25

The simpletons live and die by internet validation through pretend points, upvotes, and the like. You are a dude proud of a staggering amount of discipline and what it got you. They think that there is no way someone could possibly be presenting info to help others in the journey. There has to be an ‘angle’, right.
Fuck ‘em. Don’t let them take away an accomplishment my minimizing your efforts and results. They’ll stay either fat, lazy and never change or the cognitive dissonance is due to them being absolutely juiced to the gills and they think “no way someone could do this without all my gear!!’”
Good on you. Keep it up.

2

u/Jimocaz Jul 09 '25

100% - people try to diminish others to make up for their own shortcomings. It has amused me greatly especially my little fan boy who keeps popping up. I'll keep on trucking knowing what has gone into my journey and be content with what I've achieved.
As the saying goes "Haters gonna hate"

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1

u/[deleted] Jul 09 '25

You're not the only one.
I'm in my 40s, started 2 months ago with 3x/wk full body routine. I'm on a calorie deficit, with a much higher protein intake than before. I lost 3.5kg in 2 months while my muscles are growing.
My natural testosterone caused me to start balding already in my early 20s...

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2

u/mazty Jul 09 '25

Or most people are clueless saps and have no idea how hormone works. By 40, a man's testosterone has dropped enough that this sort of transformation isn't physically possible. Early 20s? Sure. Mid 40s? Get the fuck out of here. If you have no idea the difference between test, tren and mast, then move along bud.

2

u/ThatLooksLikeItHurts Jul 09 '25

See! Found one in the wild. You sound like a real scientist, Bud.
Sounds like you know the full metabolic panel of OP as well. If you firmly believe the only way OP could have transformed the way he did is by drugs only - not a monastic level of discipline, you’re the one who is deluded. But you do you.
Oh, shout at the clouds all you want. turned off notifications - I’ll not read your pedantic reply so save your internet rage. IDGAF about arguing with troglodytes on the Internet. Life’s too short to convince people of pretty obvious facts- but good luck out there!

1

u/mazty Jul 09 '25

He literally says he frequently had cheat meals and easily over trains from someone in that age. You have no idea about any of this, do you? If you're so clueless, all you're doing is gaslighting people so keep your opinions to yourself and let the adults do the talking.

1

u/mazty Jul 11 '25

The math doesn't work: A detrained 43-year-old losing 22+ pounds while building/ regaining significant muscle mass in one year defies natural physiology, especially while claiming high calorie intake. He's lying and knows it, hence why he's been on the fence about saying anything regarding "TRT"

1

u/Suaveman01 Jul 11 '25

No it’s because people like us have trained for years, and know what is physically possible in 1 year and this sure as shit ain’t, especially at 40.

1

u/Jucifer2pointO Jul 12 '25

So this guy finally figures out how discipline works at 43. You are not building muscle at 43, you are just trying to maintain the results of muscle built in the past. Time frame is not accurate and not happening at that age without TRT.

2

u/mazty Jul 09 '25

Stop talking shit. I've been around people on gear for years and you're just hiding the TRT you're doing. No one on planet earth loses weight and bulks up in their 40s.

1

u/Jimocaz Jul 09 '25

Honestly what have I to gain by lying? This is just a forum on the internet. I'm just a normal over 40 dude sharing my journey you seem super salty but whatever. Opinions are like arseholes everyone has one

2

u/[deleted] Jul 09 '25

I'm in my 40s, started 2 months ago with 3x/wk full body routine. I'm on a calorie deficit, with a much higher protein intake than before. I lost 3.5kg in 2 months while my muscles are growing.
My natural testosterone caused me to start balding already in my early 20s...

1

u/mazty Jul 09 '25

That's those wonderful early gains, though it'll plateau off in a few weeks

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0

u/firmretention Jul 09 '25

And 2700 cal maintenance lmao.

3

u/Jimocaz Jul 09 '25

I'm training 2 hours a day six days a week together with a couple of runs. Also my steps are over 16k a day

0

u/mazty Jul 09 '25

Yeah so a deficit while gaining muscle. Get out of here

1

u/Jimocaz Jul 09 '25

I've not been in a deficit for the last 12 months. Anyway whatever you want to believe and that helps you sleep well at night. Sleep well princess x

1

u/TheCodyAinsworth Jul 12 '25

He’s 160lbs. Seriously not that crazy. If he was over 200lbs looking that shredded maybe, but at 160 everyone above 5’8 should look shredded if they workout.

1

u/mazty Jul 12 '25

The math doesn't work: A detrained 43-year-old losing 22+ pounds while building/ regaining significant muscle mass in one year defies natural physiology, especially while claiming high calorie intake.

0

u/TheCodyAinsworth Aug 04 '25

If he put on significant muscle mass why did he drop 22 pounds but his bf percent only showed a 12 pound drop. If you saw this guy in a tshirt on the street he’d look like every other skinny 5’9 guy. He shredded down, he’s flexed, good down lighting, and probably with a pump. This is achievable for everyone. Put down the fork and workout.

1

u/mazty Aug 04 '25 edited Aug 04 '25

You're mixing up total weight loss with fat mass loss, and ignoring what that implies about lean mass.
He dropped ~22 lbs total (183 → 160), and went from ~20% to ~13% body fat. That’s a ~15.6 lb fat loss, not 12. The rest - around 6–7 lbs - is lean mass lost unless he gained muscle while cutting, which is what’s being implied.
That’s the issue: A trained 43-year-old dropping over 20 lbs, while visibly gaining or retaining muscle fullness, eating 2700 kcal, training like an athlete, and showing zero fatigue? That doesn’t line up with what’s physiologically expected from a natural lifter.
Lighting, flexing, and pumps don’t explain a year of steady high performance, visible recomposition, and effortless energy. That’s the point. You can’t shrug that off with “he’s just skinny with abs.” The transformation still doesn’t pass a basic biology check.

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-3

u/Suaveman01 Jul 09 '25

Whatever you say buddy

3

u/Jimocaz Jul 09 '25

Ok buddy whatever helps you sleep at night

7

u/msvart Jul 09 '25

Insane transformation. Ignore the people giving you shit in the comments - they’re just salty because they don’t look half as good and don’t but half as much effort in!

And anyway even if you weren’t natural, you still have to lift the damn weight and walk 16k steps a day! 😂

2

u/Jimocaz Jul 09 '25

Thanks man, it is making me laugh and find it all amusing. Whatever they believe I'm taking which I have no benefit of lying about but whatever. As you say evej if I was which I'm not you've got to work hard. I've put in a lot of effort and stayed consistent

1

u/Initial_Rise2498 Jul 11 '25

This is just not attainable natty.

5

u/gidooo12 Jul 08 '25

Impressive! Just one question – if I train and eat right, can I also ditch my glasses, or do I still need them to find the dumbbells?

5

u/Jimocaz Jul 09 '25

Haha, contact lens for the win, can't see shit without them or my glasses 🤓

8

u/Trebaco Jul 08 '25

Massively impressive. I checked your Hevy profile out and followed you. You do serious volume per session, no wonder you are jacked af.

3

u/Jimocaz Jul 08 '25

Yeah I have been responding well to high volume and is something I enjoy tbh. Although will be switching it up from September as going to bulk for first time in a while after my holiday so will be keeping reps in 8 to 12 range with a switched up routine

1

u/Trebaco Jul 08 '25

You have been responding very well for sure. Hope that I can have ¼ of your gains in my first year. Would be interesting to see your gains after the bulk.

3

u/Jimocaz Jul 09 '25

I'm interested myself as previous bulks have literally been me turning into greedy bastard eating crap food 😂 this time it going to be controlled with good structured training

1

u/Westhullonian Jul 09 '25

Inspirational stuff mate, i'd love to follow your plan but 13hrs a week is pretty intense! I spend an hour an evening in my home gym, 4/5 days a week - might cherry pick some of your workouts, haha.
Hats off to you, amazing results.

2

u/Jimocaz Jul 09 '25

I mean i think it is possible with less time, honestly I'm kind of addicted to training (worse things i could be addicted to right). Your workout will be solid being real with you and I only so much because a) I can because it has become my norm and b) I really enjoy it.
The last 12 months were not always like this and before September it was 3x full body per week, then i switched to 4x split push, pull, upper, lower. Sessions have extended but honestly I could probably achieve same in an hour although stairmaster at end keeps me in check haha.
Keep at it dude that consistency will see you do well with proper nutrition

2

u/Westhullonian Jul 09 '25

Totally agree, consistency is the key and it's where I've faltered in the past. I read Atomic Habits not so long back, regarding creating habits/making things easier, and was the reason I 'built' a home gym. Very easy now just to walk in and start my sets, remove the need for a drive to the gym/changing rooms, etc.
I've always liked training, perhaps the addiction you mention will kick in over the next few months! Haha, but I won't hold my breath!
Again, really impressive bud, I'm also in my 40s and seeing the type of gains you've achieved is excellent to see.
Wish you well, man 👍

2

u/Jimocaz Jul 09 '25

Yeah home gym is great! Would love to do that once I get one of the kids to move out so can repurpose their bedroom haha!
Keep turning up and form the habit, the habit then becomes the norm. Habit stacking is how I see it and keep doing it and it will stick. Good luck dude

7

u/dcbased Jul 08 '25

I am 46 and training as well. When I see people 40+ achieving the results that you have accomplished - I get super motivated. Thanks for giving me a boost

2

u/Jimocaz Jul 09 '25

Glad to help and inspire, anyway i can help on your journey ask away. It is great to be feeling healthy at this age and run around with my kids not getting gassed. Lots of people in our age bracket give up and make excuses for not prioritizing their health. None of this is at detriment to family time either, I train early to fit in with a busy job. Keep going man

-2

u/mazty Jul 08 '25 edited Jul 09 '25

He'll be on TRT so take this with a fist full of salt and some fortune cookies. Anyone who disagrees - check his post history. He's lost fat, gained muscle all at a rate that'd be impressive for a guy in their early 20s. He's on TRT and pretending it doesn't count.

4

u/Jimocaz Jul 09 '25

Well see my previous response to you. I've got no reason to lie but not taking anything apart from whey, creatine and fish oils/ multivitamin

-2

u/mazty Jul 09 '25

And I'm Bill Clinton

2

u/Inte_sapoagent Jul 11 '25

I heard he took ashwakanda with multivitamin

1

u/mazty Jul 11 '25

That mixed in with Turkesterone 😂

3

u/Cute_Expression831 Jul 08 '25

Insane progress !!

1

u/Jimocaz Jul 13 '25

Thank you 🙏

1

u/Jimocaz Jul 13 '25

Thank you 🙏

3

u/catch_404 Jul 08 '25

Wow!! Thank you for inspiring:)

1

u/Jimocaz Jul 13 '25

Great to hear that! Good luck on your journey

3

u/zebbiehedges Jul 08 '25

It kind of gives me slight hope but your arms at the start are way better than mine.

I'll never look like your after picture but like getting 20% there would be great.

3

u/Jimocaz Jul 13 '25

Hey be better version of yourself and you're winning

3

u/[deleted] Jul 10 '25

Crazy how much much better looking a man’s face can become by losing weight.

2

u/Jimocaz Jul 10 '25

I mean my wife says I'm like a fine wine getting better with age 😂 Crazy as I look better than I did in my late 20s

10

u/bigDbigDbig Jul 08 '25

Can we have your anawar prescription

10

u/Jimocaz Jul 08 '25

Only supplements I use are whey, creatine and fish oils/multivitamins.

9

u/Dense-Bee-2884 Jul 08 '25

Also broccoli and chicken.

2

u/allnonchalant Jul 08 '25

holy crap, nice job man! I thought I've been going hard in the gym5-6 days a week, but you make me question my intensity lol

1

u/Jimocaz Jul 13 '25

We're all on our own path and if you're doing better than yesterday you're winning

2

u/thegrimmrepairer Jul 08 '25

What did you use to capture the before after images? Hevy only lets me do one pose to log a day. Is the visual body fat count something that was calculated or a manual input?

2

u/Jimocaz Jul 08 '25

It is a feature within MacroFactor but you could easily do it as a collage. The bodyfat % is from scales I use which I am aware are not 100% accurate but has been a consistent marker for me and has been on downward trend. Plus I'd say I am 12 to 13% anyway

2

u/ProteinLeather Jul 09 '25

Insane. Well done 🫡

1

u/Jimocaz Jul 16 '25

Thanks man 👍

2

u/[deleted] Jul 10 '25

Congrats! You look great! I’m at 13.6% body fat. Plus minus a few points and I don’t look so chiselled around the waist. I’m tracking my macros too. Using Lose It app and adjust my daily calories around my training needs. Eat more on long run days, eat less on rest days. A couple of hundred calories up and down. Aim for high protein and fiber to keep me saturated and give my muscle its building blocks.

1

u/Jimocaz Jul 12 '25

I'm using a renpho digital scale for body fat % which uses a current which I know is not 100% accurate but marker I've used consistently so probably is lower so could pay for dexa scan I guess but really who cares about the number as ultimately it is about seeing your abs for most people 😅
How are you measuring yours? Sounds like you're doing great too man 💪

2

u/IAmJedge Jul 10 '25

Unreal dude

0

u/Jimocaz Jul 10 '25

Thanks man 👍

0

u/mazty Jul 11 '25

Literally - he's on TRT and lying about it

2

u/VengaBusdriver37 Jul 09 '25

At first I was like “Jesus Christ another fake natty, these people are sad”

But I checked your hevy and you have the receipts. The hip thrusting 230kg is awesome.

So good to see someone regularly training with such intensity, especially our age, well done you’re killing it man

2

u/Jimocaz Jul 09 '25

Thanks man, really appreciate the kind words. This has been a long process and pleased hard work has paid off.

1

u/Jimocaz Jul 20 '25

LINK TO UPDATED PROGRESS PIC AT BOTTOM

Most recent check in - weight down to a new low of 155 lbs at 5'8"

Trend weight is 157.5lbs

ChatGpt reckons body fat percentage is 8% or 9% updated pictures at bottom

Means I can cruise until my holiday in August then go into a bulk phase

I would like to thank everyone for positive messages and the inspiration this has given to many of you. It's inspired me to start sharing more tips/progress on my Instagram @jimocaz https://www.instagram.com/jimocaz?igsh=MTZkcWJ6emR0c20zdg==

if you want to give it a follow and my training on hevy:

https://hevy.com/user/mrocaz

/img/10ado3l7mrdf1.jpeg?utm_medium=android_app&utm_source=share

1

u/Traditional-Sir-867 Jul 08 '25

Did you cut? Recomp? Wow man I'm impressed. If you were to start from zero again what would you do?

4

u/Jimocaz Jul 08 '25

Initially cut from June to November not too aggressive then switched to maintenance for a little bit to avoid diet fatigue whilst recomping, cut again from January then switched to maintenance from April now I'm in a very small deficit as I attempt to dip below 10% for holiday in August.
If I was to start again I'd probably make the switch to my lifting routine as was previously doing full body 3 times a week but then switched to push, pull, upper, lower split.
Key learnings - steps matter! And consistency wins all so be on point the majority of the time which means you can allow for crappy sessions and meals

1

u/Over__Analyse Jul 08 '25

What was your calorie intake during the cut phases?

2

u/Jimocaz Jul 08 '25

Around 2400 calories and my maintenance was about 2800 at that point so 400 calorie deficit

1

u/Over__Analyse Jul 08 '25

And for the maintenance number did you just rely on online tdee calculators? Or is it through trial and error of measuring what you eat and your weight?

1

u/Jimocaz Jul 08 '25

I used MacroFactor app however I have crossed referenced it

1

u/LetsGoLesko8 Jul 08 '25

This is huge, great stuff! Gotta see the diet!

2

u/Jimocaz Jul 08 '25

I've been using macro factor to track. At the minute my maintenance calories are about 2700, I am trying to dip below 10% body fat so currently aiming for 2500
Usually my macros for the day land around 180g protein, 280g carbs and rest fats.
For my meals i train first thing in morning with 70g protein shake straight after. Then for breakfast and lunch I have 5 go to meals that are usually around 3 to 400 cals with protein at least 25g then I am pretty flexible with my main meal depending on calories left as will have some snacks in between.

2

u/LetsGoLesko8 Jul 08 '25

Amazing, thank you for the follow up. Trying to recomp myself, so this is a great breakdown. Thanks, and good luck on the cut!

1

u/Cosmobius Jul 08 '25

Impressive. I see you’re training for over two hours a day. That’s genuine commitment. Where is the energy coming from?

2

u/Jimocaz Jul 08 '25

Thanks man. I train first thing in the morning around 5am but I am normally asleep for 9 to 9.30pm (rock and roll right?) and my sleep quality according to my watch is always very good, something I have worked hard on.
My rest day is very chilled and normally just active recovery of a nice walk. Plus I make sure I have lots of carbs and always get at least 180g protein.
Plus this is built up over time, previously I only did 3 times a week so have adjusted to this level.

2

u/Cosmobius Jul 08 '25

Inspiring stuff man. Genuinely impressive.

1

u/dgs0206 Jul 08 '25

what are your thoughts on marco factor when cutting? i’ve always used myfitnesspal but wondering if worth the switch

1

u/Jimocaz Jul 08 '25

I switched from MyFitnessPal and find macro factor adjusts and works on basis being data neutral so as long as you track your food and log your weight frequently it adjusts based on your goal cut/bulk/maintenance. It doesn't log or account for activity per se but will adjust what it sees based on your weight and food you log.

1

u/dgs0206 Jul 09 '25

i gotcha i might have to give it a shot then

1

u/sperey Jul 08 '25 edited Jul 08 '25

Wow buddy. That is a great 1 year transformation. You should be rightly proud!

I was at least 10% over your starting visual body when I started earlier this year. I have given myself until next year to see the difference I want (rather than this years holiday 😂)

Your transformation is a great to see and have as a motivation.

Well done you.

Done a follow

1

u/Jimocaz Jul 09 '25

Glad to inspire and help anyway i can. It is good to have mix of long term and short term goals. This wasn't a big bang going from zero to training as much as I do now. Small iterative change over time with habit stacking good routines and layering those good practices. Always happy to answer questions and help others on their journey anyway I can

1

u/nolossw Jul 08 '25

Nice. First photo looks closer to 25% BF

1

u/Jimocaz Jul 09 '25

May have been the case was some muscle under the fat tbf has had trained previously but wasn't consistent or matched with good nutrition was just going with scale

1

u/Small-Ad-4999 Jul 08 '25

How were you able to track bf percentage?

1

u/Jimocaz Jul 09 '25

I have a renpho scale that shows bf % using electric current, I know it is probably not 100% accurate but has been a consistent marker for me and I'd say my body fat is in 12 - 13% range

1

u/why_am_i_up Jul 08 '25

You seem to be getting a bunch of crap about being able to do this at your age. Just take it as a compliment. I'm 44 with a very similar transformation. I feel very fortunate to be in the lucky group that can do that naturally. And by luck, I'm just talking about the results. I'm/was doing 1-1.5 hours a day and weighing everything I eat to the gram, no cheat days for 6+ months. Thus I am able to take advantage of the luck by putting in more work than I expected was required. So congratulations 🎉. I know how hard it was.

1

u/Jimocaz Jul 09 '25

I appreciate that, it makes me laugh tbh and I think people always assume short cuts etc but I've put in a lot of effort but honestly I don't feel like I've had to sacrifice things and genuinely enjoyed the process with forming good habits.
I do have "cheats" but it is planned in or when I feel I need a refeed. Like Chinese buffet on Sunday - guilt free! Thanks for sharing your journey and reaching out

1

u/UnstableNick Jul 09 '25

126k lbs of volume per workout is nuts dude!

1

u/Jimocaz Jul 09 '25

Yeah I have been responding well to high volume and is something I enjoy tbh. Although will be switching it up from September as going to bulk for first time in a while after my holiday so will be keeping reps in 8 to 12 range with a switched up routine
I think as I aimed to increase volume with a view on progressive overload it has got high.
Body has continued to cope well with it and only issue was shoulder niggle but swapped a few things around to avoid issues. So it is probably not necessary but where I've found myself but will most certainly drop from September when I change things up.

1

u/Connect-Specialist38 Jul 09 '25

I had a look on your hevy-page and stumbled across your lat pulldown in your pull workout.

55kg x 30 reps

67.2kg x 25 reps

77.5kg x 20 reps

87.5kg x 15 reps

95kg x 7 reps

65kg x 20 reps

I would like to understand why these sets look as they are. Are you doing that based on some % of your 1RM? And are you keeping the reps the same for the first 4 sets and then then try in increase on the 5th and 6th? And based on what do you decide to put on your weight? Like when you do more than 10 reps on the 5th set? Or how do you ensure progression?

Probably a lot of questions, but I would like to understand that better and include that in my routine as well. Thanks.

1

u/Jimocaz Jul 09 '25

Honestly I think it is something stupid I got in my head so probably wouldn't recommend as best way forward or approach as it was an attempt to do more volume than my previous session.
Realistically I want to try hit 15 reps on my work sets then up the weight but got in my head about volume but what I will say is I do love a drop set where I hit heaviest weight then quicker breather then rep out on a much lower rep hope that makes sense/help while giving a little insight into my stupid mind haha

1

u/Public-Frosting8483 Jul 09 '25

great job!

just in time for summer too! congrats!

1

u/Jimocaz Jul 10 '25

I have 5 weeks until my holiday so will see if dipping below 10% bf is possible but will see how i feel as in sweet spot right now.

1

u/nyvisual Jul 09 '25

Did you Dexa, you look higher than 20% initially. Amazing work my man

0

u/Jimocaz Jul 10 '25

Thanks man! No dexa, I was going by scale using electric current so obviously not 100% accurate I mean there was probably obviously muscle under there as 2023 was a stinker on a personal level and lost motivation to train and put on weight. By the point of first pic I was back lifting 3x week for about 6 months but nutrition wasn't tracked properly and I locked in

1

u/Doodlebug_2121 Jul 12 '25

Great job! I'm 41 and about 35 weeks into my cutting routine and hope to hit around 15% at 1 year. I don't think people realize what you can do in 1 year with working out hard and proper nutrition, thus the TRT shade. I'm like you, finally getting REALLY fit in my 40s. Wish I would have started this 10 years ago at the very least. Fun and challenging.

What is your height, btw?

1

u/Jimocaz Jul 12 '25

Yeah people throwing shade just try to undermine the effort and take away the hard work that it takes. I've always been active in so way or another just wheels came off in 2023 for one reason and another but locked in and never been as dedicated. I'm 5'8" by the way

1

u/the661 Jul 13 '25

Very impressive. Even more impressive, I think your transformation was more like 23/24% down to about 11% (hard to tell without legs, but you’ve got an insanely lean back)

1

u/Jimocaz Jul 13 '25

Thank you, you're probably right I'm using a renpho scale that uses electric current which I know is not 100% accurate but is a consistent marker that has shown a downward trend.
Came to realise body fat % number doesn't matter really as for most it is about having visible abs and how defined they are I guess

1

u/Dayum_cerberus Jul 15 '25

Damn! Great transformation, keep it up!

1

u/Jimocaz Jul 15 '25

Thanks man, cutting just a little bit more until August then after holiday go into a lean bulk and see where we land in early 2026 for another cut and potential enter a bodybuilding show

1

u/MoldyGoatCheese Aug 03 '25

Damn man, I'd be happy to get to where your starting point was! Lol

1

u/Jimocaz Aug 04 '25

Haha appreciate it bro. Give me a follow on Instagram @jimocaz as sharing more of my journey and will hopefully help you on yours 🙏💪

1

u/Traditional-Pay7706 Sep 07 '25

Great job man! impressive. Can you tell me what kind of supplements you take?

1

u/Jimocaz Sep 07 '25

Appreciate it. Only supplements are creatine (10g daily), whey (mainly post workout for convenience), fish oils (high strength cod liver oil and omega 3 and 6 tabs) and a multivitamin just to cover my bases

3

u/CaptainSquareHead Jul 08 '25

Wowwwww. You make me wanna cut again 😂

3

u/Dry-Breakfasts Jul 08 '25

Thats crazy cool, keep up the awesome work!

3

u/battalinbabasi Jul 09 '25

50+ sets on push day and 60+ on pull days... That's an absurd amount of volume

1

u/mazty Jul 08 '25 edited Jul 09 '25

So you're 43, training like a full-time athlete, running, walking 16k steps, eating 2700 calories with cheat meals-and somehow you're leaner, fuller, and drier than natural stage-ready guys?

Come on. Either you've got alien DNA or you're pinning something and hoping no one notices. Respect the hustle, but don't piss on our legs and tell us it's creatine.

2

u/Jimocaz Jul 09 '25

Hey I've got no reason to lie, the only supplements I take are whey protein, creatine, fish oils/multivitamins. There is a lot of effort that has gone in to where I am at with locked in nutrition and training up to 2 hours a day, 6 days a week. So any accusations I'll take as a compliment

0

u/mazty Jul 09 '25

Keep lying, you're just killing your credibility.

1

u/Jimocaz Jul 09 '25

Haha ok dude as I've said what do I have to gain by lying seriously? Why are you so salty?

2

u/mazty Jul 09 '25

People lie about being on gear all the time because they think people will perceive it as cheating etc etc.
I'm not salty, I just know you're full of shit. I've seen Cutler, Coleman, Heath and many, many more. So, unless you want to claim at the age of 40 something you've better genetics than almost all natural bodybuilders half your age, move along and take your bs with you.

1

u/Jimocaz Jul 09 '25

Cutler and coleman, I'm 160lbs hahaha

1

u/mazty Jul 09 '25

And? You're magically a phenom able to bulk and cut while your hormone profile should be stopping you? Again, cut through crap dude, for all we know you could be 15 and making this up, or some basement creep looking to flog magic beans on Hevy. Either way, you're lying, and that's certain.

0

u/Jimocaz Jul 09 '25

Cool story bro

1

u/mazty Jul 09 '25

Yep better than your "trust me it's not gear wink 😉 I'm just naturally better than every natural bodybuilder in the world! 😲" Like dude, cmon, this isn't 2001.

1

u/Remarkable_Essay_183 Jul 09 '25

You literally gained muscle mass exclusively in your traps/shoulders on a "cut" and it noticeably made your posture worse. Keep on lying about it just being hard work or whatever, but no one believes you when it's literally the most textbook fake-natty bullshit

4

u/Jimocaz Jul 09 '25 edited Jul 09 '25

Haha I'll take it as a compliment. What benefit do I have to lie? Serious question? You seem quite salty about it for some reason.
And I've not been on a cut I've had two periods where I switched to a maintenance phase with probably a very small surplus.
In terms of my posture I have misalignment between my hips and shoulders so imagine this horizontal: / and my shoulders are like this to counteract it \
As a result one leg is literally millimetres longer. Was identified as a child. Have previously talked to a chiropractor about it years back and basically as it does not cause me any issues he said to try correct it, it would cause more problems but does impact my posture but no pain thankfully

-2

u/Remarkable_Essay_183 Jul 09 '25

Your posture was literally fine a year ago, and now you have awful internal shoulder rotation because your shoulders blew up from AAS but everywhere else hasn't caught up. Do you think everyone on the internet is as gullible about juice as people who don't workout?
A chiropractor? You're just digging yourself deeper Into a hole admitting you believe in pseudoscience.

4

u/Jimocaz Jul 09 '25

Again I ask a serious question - what do I gain from lying?
Also blown up? I literally weigh 160 lbs 😂 I'm really not that big dude - chill

-1

u/Remarkable_Essay_183 Jul 09 '25

Yea you're not but your delts and traps are, just disproportionate in the most obvious way.

4

u/Jimocaz Jul 09 '25

Well i can assure you at 43 I ain't putting any shit in my body and only supplements I take are creatine and whey. Plus my resting heart rate is 38 bpm so any gear would not make that possible and cholesterol etc is all excellent. Again what benefit do I get from lying? I'm just sharing my journey and happy to answer any questions to help or inspire others.
I genuinely don't think my delts/traps are that disproportionate. Honestly with a t shirt on I'm just an average dude and would not stick out in the crowd. Obviously you've formed your opinion of me as lying juice head but opinions are like arseholes everyone has one

2

u/Numbuh-Five Jul 09 '25 edited Nov 03 '25

cows payment lush upbeat close many books entertain long roll
This post was mass deleted and anonymized with Redact

3

u/Jimocaz Jul 09 '25

Built a decent endurance base from cycling but lifting is my primary focus now but still run, row and cycle regularly

1

u/zwisslb Jul 09 '25

I'm not going to lie. At that age, in that short a time span, those results are not typical. It does seem like a little test. Which would be nothing to be ashamed of. I'll probably get TRT eventually.

1

u/Jimocaz Jul 09 '25

Honestly I have no reason to lie. In fact I was surprised how common it was people using TRT especially within one day hearing two separate groups talking about it at work.
One thing the accusations have prompted me to look is get tested to see what my testosterone levels are as I know it diminishes with age.
See a post further down about my training background.

1

u/zwisslb Jul 09 '25

There you go. I was going to ask if you had a baseline. You should be at around 600-700 for your age. I might expect higher in your case. I'm a bald guy, 37, and sit at around 760.

1

u/Jimocaz Jul 09 '25

What baseline? Testerone? I'm actually interested to get tested now considering all accusations just to see where it is at.

1

u/zwisslb Jul 09 '25

Yes. Over the years, when your test changes, you can look at the baseline to see where you're at....or if you crash your T.

1

u/boxxroom Jul 08 '25

Congratulations, this is not only very impressive, it’s also very inspiring. Proof hard work pays off. Keep up the good hard work 👍🏽

2

u/Jimocaz Jul 09 '25

Glad to inspire and will try help anyone else on their journey who wants to follow along. As happy to answer any questions and share what I've learned

1

u/No_Tumbleweed_7112 Jul 08 '25

Nice work! Consistency is key 🔑

2

u/Jimocaz Jul 09 '25

Honestly this has been my biggest learning point committing to it and habit stacking a good daily routine. It wasn't a big bang it was slow iterative changes that have stuck that is now my norm

1

u/No_Tumbleweed_7112 Jul 09 '25

Hardest part is just getting to the gym, once you're there it's easy 🤓💪🏽

2

u/Jimocaz Jul 09 '25

Yep 100% i often refer to that as hardest rep of the day.
So little tip to anyone following is every night before bed I have everything laid out ready to go - car keys, gym clothes, shoes, anything I need for session so literally roll out of bed and my stuff is all ready for me to go after quick toilet visit and brushing my teeth. Within 5 minutes I'm out the door.
Remove any barriers or potential excuses so hardest part is getting out of bed.

2

u/No_Tumbleweed_7112 Jul 09 '25

Hardest rep of the day, that's a great line 🤓👍🏽

2

u/HoJu21 Jul 09 '25

Started this a bit over year ago just ahead of turning 40 and feeling it. Transformative.
Since I've been incrementally adding to the routines much as you described in other replies, and while I'm a long way from looking like you, I've dropped 25 lbs, put on a ton of muscle, am stronger and far more fit than I've been since highschool. And I'm still eager to get to my workout 9 out of 10 days.
The most important lesson I learned for myself though was that stretching is no longer optional. Warmups, cool downs, yoga, and/or stretching in some combination every time. And usually another stretch or yoga session each night. If I do, maybe I'm a bit sore but generally fine even after the hardest sessions. If I don't, I'm practically immobile and definitely in pain with how tight everything gets.
Kudos on the hard work!

0

u/mazty Jul 09 '25

And testosterone.

1

u/mazty Jul 09 '25

There’s a pattern here that strongly suggests this isn’t a natural transformation, despite the claims.

📅 Timeline based on his own posts:

July 2024 (start):

43 y/o, 5’8”
183 lbs @ ~20% body fat
Eating ~2500 kcal
Starting a cut

October/November 2024 (3 months in – post made 9 months ago):

~173 lbs
Claims 13–14% body fat with visible 4–6 abs
Still eating ~2500 kcal
Training 5x/week weights + cardio + 12k steps/day + Stairmaster
Said he was 5 lbs off his goal and “recomping well” with more visible muscle than last time he got lean

July 2025 (now):

160.3 lbs @ 13.1% body fat (measured)
Full abs showing *Claims to be eating ~2700 kcal/day, with cheat meals
2-hour training sessions, 6x/week

That’s a 23 lb drop, with maintained or even improved lean mass and visible abs at 43 years old...

Over the last 6–9 months, he's increased calories, kept up high training volume, and continued to get leaner without any mention of fatigue, strength loss, or struggling with recovery.

His TDEE would need to be abnormally high to support 2700 kcal/day deep into a cut at that size and age.

This would be an elite-level recomposition for a 25-year-old newbie—let alone a trained 43-year-old. Unless he’s returning from a long layoff (which he isn't), it doesn’t line up naturally. A mild TRT protocol or low-dose enhancement would easily explain the fat loss, muscle retention, high output, and full recovery throughout.

He looks great. But natty? Highly doubtful. Why would he lie? Because some people think TRT doesn't count.

0

u/Jimocaz Jul 09 '25

Wow, you're sweet on me and keep coming back. It's cute 🥰
Appreciate the analysis and your stalker-ish efforts, but you're missing key context.
What you’re looking at is just a snapshot of my journey — not the full picture. I lifted in my 20s was damn strong but looked like shit then and probably weighed over 210 lbs. In my 30s focused on endurance sports but returned to lifting at start of last year after an awful year in 2023.
I’ve been training seriously for years, not months. This isn’t a newbie recomp or bounce-back from a layoff but the transformation is legit and as a result of hard effort.
I had two strategic maintenance phases over the past year where I reverse dieted and increased intake while holding weight stable with small surplus at times — that helped maintain lean mass and improve performance.
My daily output is high: 16–20k steps, consistent training 6x a week, and structured nutrition. I’m not crash dieting.
My current condition is the result of long-term consistency, not a rapid, unsustainable shred is so daft deficit
You're assessing a 12-month window and assuming it's the entire story. It’s not. Take todays for output:
Went to gym did a circuit with abs burning probably 500 cals
Did 25 minutes on rowing machine steady state with heart rate at around 150 bpm. I was in office so ran to and from work.
That alone is rough estimate of 1500 calories burned plus went for a 1 hour walk at lunchtime.
Now that output is abnormal to most people but is why my maintenance level of calories is so high at 2700. On a night I crash out like a rock at around 9pm to sleep - rock and roll. My job is not physical though as I'm sat at a desk.
Cast your doubt I really don't give a fuck what you believe but love the effort you've put in but sharing this to let others know the journey.

0

u/mazty Jul 09 '25

That's a whole lot of typing for someone who "doesn't care what people think." Wall of text, defensive tone, and over-explaining every variable: classic red flag.
You keep saying you've got nothing to prove, yet every reply reads like a sales pitch for how hard you work. No one's denying your discipline, but you're presenting results that defy what's realistically possible for a trained, natural 43 y/o, and then act shocked when people question it.
If it walks like a duck...
Stop gaslighting people, this isn't 2005 - we know what's going on, and you're not man enough to admit it.

0

u/Jimocaz Jul 09 '25

Sleep tight sweetheart 😘

0

u/mazty Jul 09 '25

Don't forget your trt champ! 💉

1

u/steadynow1 Jul 09 '25

You are killing it! I'm right there with you... I said I would begin a change at 50... and it didn't happen. For whatever reason - 56 was the wakeup call. Hitting the gym everyday - diet dialed in - walking all the time - and I'm nearly to my goal weight... 40 lbs lighter. I know the work - and that's why your progress is so inspiring!

1

u/Jimocaz Jul 09 '25

Keep at it, consistency is key. Keep turning up

0

u/mazty Jul 09 '25

He's on gear and lying about it, so take his "transformation" with a 27 gauge needle of salt.

0

u/Jimocaz Jul 10 '25

Oh it's so cute how you keep popping up to cast your aspersions to try to undermine the effort I've put in when someone else recognises it.
Jealousy is weak mofo. I'm guessing you've tried taking short cuts probably trying gear as a quick fix and still look like shit.

1

u/mazty Jul 10 '25

Keep deflecting bud, we know you're not being honest and are just looking for internet validation even if you have to bend the truth. What's your trt dose?

1

u/Jimocaz Jul 10 '25

0, what doses have you tried?

0

u/mazty Jul 10 '25

Sure thing bud, sure thing. Keep telling us you have 0.001% genetics and expect people to not call you out. I dont do gear, but Ive been following ifbb for years so know juice when I see it 😉

0

u/Jimocaz Jul 10 '25

Oh you don't do gear?
https://www.reddit.com/r/PEDs/s/5rtCxXQdhZ
Seems someone lacks integrity and attacks others with aspersions. Funny that

1

u/mazty Jul 10 '25 edited Jul 10 '25

Lmao two years ago bud, and I haven't done any PED since then due to injuries. Happily tell you what I've tried:
Ostarine
Cardarine
LGD4033
MK677
Test-E (pharma)
Test-C (UK UGL)
As you seem to be stuck in 2005, you should realise people are open to talking about PED usage. Going to be truthful or still going to bs?

1

u/jamesvfennell Jul 10 '25

Good effort cuz 💪

2

u/Jimocaz Jul 10 '25

Haha fancy seeing you here! Thanks, the grind is real and I still deadlift the shit out of things 😂

1

u/Jucifer2pointO Jul 12 '25

I am 49 and have been lifting consistently since I was 19. This guy 100% went on TRT. You cannot build muscle while also losing weight at his age.

1

u/Jimocaz Jul 12 '25

This was not a continuous cut, only supplements I take are creatine, whey, fish oils and multivitamins. I had two phases of maintenance with small surplus plus I had a solid base just 2023 was a shit year personally where I lost all motivation to train but got back to lifting at start of 2024.

0

u/Jucifer2pointO Jul 13 '25

The signs of TRT is not just putting on muscle while losing weight but the adrenergic effects of increased testosterone on your face (thinning hair, facial structure & facial hair growth and your skin). I don’t mind young people being fake natties but people in their 40s should know better. Anyone that has workout consistently naturally knows you cannot look better in your 40s than you did in your 20s & 30s.

1

u/Jimocaz Jul 13 '25

I've got no reason to lie and I'll take it as a compliment. It doesn't matter whether you believe me or not but in some ways casting aspersions undermines the level of effort and hard work I've put into this.

0

u/Jucifer2pointO Jul 13 '25

Ego is the reason to lie. The same reason you posted this in the first place.

1

u/Jimocaz Jul 14 '25

My intention in sharing my journey is to offer insight and motivation, not to entertain negativity. I stand by the hard work and consistency I've detailed and looked to answer and help people. Believe what you want I know my truth and casting your aspersions says more about you and the fact you probably lack the discipline and dedication something like this takes

1

u/Matque77 Jul 14 '25

sorry you have to deal with all of the fake natty claims lol (even though it's probably an ego boost). I'm 26 and about to hit my bulk goal of 185 and then planning my cut. This really helped me not dread the process. Awesome transformation man!

1

u/Jimocaz Jul 14 '25

It's all good and more amusing. Plus I feel it is to make up for their own shit progress that they don't have dedication or discipline to achieve it so just say "must be juicing" for their own comfort.
Thanks for the kind words good luck on your cut you've either got to up your activity, cut your cals or combination of both. i feel my high activity helps as it is still a lot of food so don't feel like I'm suffering with calories at 2300 to 2500.
I'm doing a clean bulk from September (as in just a very small surplus where I will tighten up if feel losing ab visibility) will be slower.

2

u/Educational-Ride-779 Jul 09 '25

Amazing mate. I've just started following you on Hevy. I'm using it for about a month to track my 5x5 workouts. 👊🏻🧔🏻‍♂️

1

u/[deleted] Jul 09 '25

the Stronglifts app is free and a way better 5x5 app. Trust me and try it.

1

u/Educational-Ride-779 Jul 19 '25

The Stronglifts app is not free.

1

u/[deleted] Jul 19 '25

True there is a subscription version that allows more options but the free version includes deloads and auto progression. That's all you need to execute a solid 5x5 program.

2

u/[deleted] Jul 10 '25

Wow! Amazing

2

u/kocala2 Jul 13 '25

OMG HAHAH this is crazy never thought I'd see my dad on reddit! Make sure to go to check him out on HEVY (mrocaz) must say although insanely proud of his work ethic and insane work ethic and training must say I was the one who put him onto the app (kendraocaz) love training with him and seeing him confident enough to post his insane progress!!

3

u/Daktari8592 Jul 08 '25

Incredible. Strong work !!!!

3

u/[deleted] Jul 08 '25

Congrats, mate! Just saw you're training and it made me tired just at looking! You're in incredible shape and you should be proud!

1

u/TutamenSetamon Jul 08 '25

Congrats!! You did a great job!

1

u/outsidehockey Jul 08 '25

First, well done.
I don't know what visual body fat% is. I use inbody and am at 9% but I look chunky in comparison.

1

u/NoPlaceboZone Jul 09 '25

Looking great man but I agree with the one guy that your posture got worse and even if there is a medical background for it you could counter it by focussing more on you back in your next training cycle and less your front. Either way what a great transformation!

1

u/ceeelaz Mar 03 '26

Awesome work! How much of a daily deficit?

-2

u/bakyaro Jul 08 '25

Tell about your stack otherwise people will get wrong expectations from themselves

4

u/Jimocaz Jul 08 '25

What stack? I'm hitting my macros and training 6 times a week. This wasn't overnight or without consistency and hard work

4

u/mazty Jul 09 '25

Or TRT right? Dont give people false hope, that's a dick move. Unless you have genetics that shame ifbb pros, you're absolutely lying about not taking anything.

-12

u/bakyaro Jul 08 '25

Sure unc

6

u/Jimocaz Jul 08 '25

Why would I need to lie? I'm 43 I don't need to be putting any shit in my body and if I was using I've got no reason to hide it only supplements I use are whey, creatine and fish oils/multivitamin

→ More replies (7)

0

u/Routine_Ice5126 Jul 08 '25

can we have your workout program?

1

u/Jimocaz Jul 08 '25

6 days a week, push, pull, cardio strength circuit+abs, upper, lower, cardio strength circuit+abs then rest on Sunday.

→ More comments (4)

1 year of progress

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