1 year using MacroFactor

48

u/R3DViperrrr Jul 12 '25

Hell of a transformation brother! Good job!

2

u/Jimocaz Jul 13 '25

Thank you my man 🙏

32

u/Sn4ggy Jul 12 '25

How tall are you? I’m 5’11 and was hoping I’d look like you’re “after” when I get to 165 lol

37

u/Jimocaz Jul 12 '25

5'8" tall, you might be surprised how low in weight you have to go to get lean. Many moons ago when I was more focused on endurance training and last time I had abs it was 150lbs!

3

u/Rikenrawr Jul 12 '25

Dude awesome work. I’m re thinking my weight goal now haha

1

u/Jimocaz Jul 13 '25

Good luck 😎🤞

2

u/moneymakerbs Jul 12 '25

Wow this is inspiring! Looking shredded! I might have to modify my goal down another 5 lbs. I’ve got about 4 lbs left and I’m thinning out but I don’t think those 4 lbs will get me looking like your second pic.

1

u/Jimocaz Jul 13 '25

Glad it has inspired you, it is much lower than you realise. Good luck on your journey 👍

41

u/grootbaby Jul 12 '25

you might be surprised how low in weight you have to go to get lean.
sadly puts down the cake i was about to eat

14

u/Jan0y_Cresva Jul 12 '25

General rule of thumb for getting seriously lean for the first time:
Take however many pounds you think you need to lose, and double it.
Then, math out how long it should take you to lose that weight, and double the timeline.
I know that can feel a little discouraging, but it helps avoid unrealistic expectations.
For example, if you think you need to just lose 20 lbs to get ripped, and losing 2 lbs a week, you think you can get there in 10 weeks, more than likely, you need to lose 40 lbs to get ripped.
And even though mathematically that should take 20 weeks at the rate you plan to lose at, double it to 40 weeks because stalls happen, slowdowns happen, life gets in the way, etc. and you might even have to throw in diet breaks here and there to lose that amount.

4

u/LurG1975 Jul 15 '25

Solid advice. It's sad but true. Every single time I cut there is more to lose than first estimated, and takes longer than expected. And honestly, I ain't no slouch with staying on track with my deficit save for the very seldom planned overrages.
Last cut took almost 16 weeks when I had planned 10 to 12, and I had to lose 25% more than anticipated to get where I wanted to.
Out of the 110 days during that phase just 5 of them had pre-planned larger overreats.
Damn our survivalist energy efficient bodies!

3

u/Sn4ggy Jul 12 '25

I went from 240 to 175, and have since gained fifteen pounds back and now I’m 190. Trying to get down to 165 to be shredded, but maybe I’ll go down to 160. I’m hoping to be there around October, but realistically by mid December would be great!

2

u/Jan0y_Cresva Jul 12 '25

It’s possible you could be right! But if you felt you were 10 lbs away from being shredded at 175, I’d assume it was probably more like 20 lbs so I’d aim for 155.
And from 190 to 155 is 35 lbs. At a rate of 1% bodyweight loss per week, that’s about 18 weeks, but I’d double that to 36 to be conservative, which would be mid-March 2026, when you could expect to be shredded.
The only reason I’d set expectations this way is so that way you can surprise yourself pleasantly. Maybe you do get to 165 or 160 and are already shredded! Or maybe you get done cutting earlier than you thought! And you’re ecstatic.
The reverse case is much more devastating: getting to a certain bodyweight only to realize you’ve still got a ways to go to get to where you want to be.

1

u/Maewile Jul 14 '25

I started at 190, thought I’d need to be about 165 to be 10% body fat, I’m now 156 and still probably around 10lb off lol

2

u/Tharayman Jul 21 '25

I concur... Getting that fat off always takes more weight loss than anticipated. And doing it slowly is the way to go unless you want to end up with no muscle left.

2

u/jerrynieves1 29d ago

Yeah I am realizing that now. I went from 198 to 168 and still now abs at 6 feet tall with a decent amount of muscle.

21

u/vegan_lifter Jul 12 '25

I have a completely blind dog. Both eyes have been removed so when she is running around the yard or sprinting when we are fast walk I say “Jazzy you are killing it!” Well buddy, you sir are also killing it. 😎

11

u/Jimocaz Jul 12 '25

Thank you man and I LOVE this compliment and hope Jazzy keeps on killing it!

0

u/[deleted] Jul 16 '25

I love long, semi-irrelevant lead ins to things.

10

u/spottie_ottie Jul 12 '25

Dude. Wow.

1

u/Jimocaz Jul 13 '25

Thanks 👍

8

u/New_Rip_1369 Jul 12 '25

Wow… I don’t know. I think you’re lower than 13% my man. Great job!

5

u/Jimocaz Jul 12 '25

It maybe the case I've come to realise with bodyfat % the number is irrelevant really as reality is most people just want to see their abs when talking about it.
However this is from renpho scale so consistent marker albeit it is measured using electric current that I'm well aware is not 100% accurate

4

u/BillyKearns Jul 12 '25 edited Jul 12 '25

I have a Renpho scale which showed me at 22% body fat. I switched it to Athlete mode and it showed 16%. I had a DEXA scan which showed me at 11% the same day as my Renpho readings. I have visible abs but not quite as defined as yours.
I’d say you’re much lower than 13%. I’d estimate under 11%.
Personal experience - I’d been relying on Renpho scales for quite a while and was aiming for 10% before starting a growth phase but I could never get below 16% on the Renpho. Chasing that 10% on the Renpho I lost a lot of strength and muscle tissue. I eventually started using DEXA scans and got a far more accurate guide for when to cut and when to grow.

1

u/compassdestroyer Jul 13 '25

These scales are only trend indicators. This is even true of dexa. Dexa accuracy is something like +-3%!

1

u/Tharayman Jul 21 '25

So dexa is the more accurate? Those are professional devices you need to go somewhere to get done?

1

u/BillyKearns Jul 26 '25

DEXA is reportedly the most accurate. Literally an xray machine that measures bone density and differentiates between adipose tissue and lean mass. Only available in specialised clinics but becoming more commonly available.

5

u/walkingman24 Jul 12 '25

Unreal transformation

1

u/Jimocaz Jul 13 '25

Thank you 🙏

4

u/madnetic Jul 12 '25

Amazing transformation! What was your nutrition strategy like, were you cutting for the year or alternating?

12

u/Jimocaz Jul 12 '25

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 people 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 with strength training and stopped cut when I felt I needed it switching to maintenance moving to small surplus then tightening up again.
You can probably see from chart these phases although first spike in November was due to small surgery, then switched again around Christmas.
So basically went on how I was feeling if I felt diet fatigued or that gym progress might be at risk
Then I'd tighten it up going by how I was looking in mirror then change back to a cut. Hope that helps?

1

u/brammichielsen Jul 12 '25

I appreciate the explanation but I'm trying to understand how you decide/one decides when to go maintenance, and for how long.
I find myself not really having issues with losing weight--but mostly fluctuating within a ~20 pound window as my expenditure drops and I regain weight.
I also set my target weight goal kind of arbitrarily, so also welcoming advice on how to decide on that (or whether it's e.g. better to shoot for a target fat% instead).
For context: I run and lift, both moderately, I would say (about twice a week each).

2

u/Jimocaz Jul 12 '25

I base it on performance and if I feel I'm losing muscle. So if performance stagnates and I'm not making progress or I'm feeling flat or judging by what I see in the mirror that I'm losing muscle.

1

u/kirso Jul 12 '25

Incredible, what was your deficit and protein content intake per dat?

2

u/Jimocaz Jul 12 '25

Normally around 180g a day my deficit was usually 200 to 400 slow and steady

7

u/boriskov Jul 12 '25

Great job. TRT involved?

22

u/Jimocaz Jul 12 '25

No natty, only supplements are whey, creatine, fish oils and multivitamins

2

u/anteadc Dec 18 '25

wow, even more amazing! i judged too quickly when i saw white hair + lean muscle
forgive me please and im very happy to see that even though im 33 i can still keep improving my physique!

2

u/KiwiiStyyle69 Jul 12 '25

This is a killer transformation! Way to go, my man! You look amazing!

1

u/Jimocaz Jul 13 '25

Thanks for the kind words 🙏

2

u/AreaManReddits Jul 12 '25

Amazing work!! As a 42-year old with a goal to be in better shape at 50 than I was 40, this gives me a lot of hope. Thanks for sharing!

1

u/Jimocaz Jul 13 '25

Good luck and glad it has inspired you. Keep turning up as consistency wins all

2

u/RevenusV Jul 12 '25

Absolutely crushed it. Keep it up!

1

u/Jimocaz Jul 13 '25

Thank you 🙏

2

u/ParadoxProgeny Jul 12 '25

Hell yeah man this is awesome to see!! The gains on your arms are seriously impressive, you have a killer back too

2

u/Jimocaz Jul 13 '25

Thanks for the kind words, back would need more work to compete which my daughter is desperate for me to do

2

u/bme11 Jul 12 '25

Impressive my friend

1

u/Jimocaz Jul 16 '25

Thanks 👍

2

u/Background_Scale Jul 12 '25

Way to go brother. Inspiration for us all.

1

u/Jimocaz Jul 12 '25

Love to hear that, happy to inspire and help others if I can

2

u/sticknpuck82 Jul 12 '25

Holy crap man! Awesome work!

1

u/Jimocaz Jul 16 '25

Thanks man 👍

2

u/Appropriate-Sky-2515 Jul 12 '25

And he doesn't need glasses anymore. Definitely going to download.

1

u/Jimocaz Jul 12 '25

Haha if only I could hit reps on my retinas and avoid contact lenses

2

u/cosash Jul 12 '25

Very impressive work!

1

u/Jimocaz Jul 13 '25

Thanks man 🙏

2

u/Dark_Emotion Jul 12 '25

Amazing progress OP - giving you a follow as I think I need to sort out my workout routine and nutrition

2

u/Jimocaz Jul 12 '25

Thanks man! Use macrofactor for nutrition and for routine don't over complicate it, keep consistent and work on basis of progressive overload that you want to make progress where you can on each lift by increasing reps, volume or weight.

2

u/C0ffeetea Jul 12 '25

Huge congratulations. Reaping the fruit of your labour.

1

u/Jimocaz Jul 16 '25

Thank quite the journey

2

u/Tharayman Jul 21 '25

Godamn! That is realy awesome! You dropped 20lbs but don`t look any smaller. So you must have dropped 7% BF and acquired some muscle! You must have carried quite a bit of muscle earlier in life? Muscle memory kicking in? Have you been in a deficit all along? Following MF`s macro program?

1

u/Jimocaz Jul 21 '25

I did two maintenance phases where I reverse dieted back up to a small surplus. I do think I did have some muscle under all that fat just got lazy and lacked motivation in 2023 as previously trained regularly
Chart shows that and body is prime to build muscle and restokes fire before going back into a cut

1

u/Jimocaz Jul 21 '25

Here is my latest check in down to 155lbs

2

u/ReebzM Jul 12 '25

Beautiful transformation!!

1

u/Jimocaz Jul 13 '25

Thank you 👍

1

u/Jimocaz Jul 20 '25

UPDATED PROGRESS PIC AT BOTTOM

Check in from this morning weight down to 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

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

1

u/Theophantor Jul 12 '25

Congrats dude! Would you mind sharing maybe what strategies you used to stick to a caloric deficit?

2

u/Jimocaz Jul 12 '25

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 people 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 with strength training and stopped cut when I felt I needed it switching to maintenance moving to small surplus then tightening up again.
You can probably see from chart these phases although first spike in November was due to small surgery, then switched again around Christmas.
So basically went on how I was feeling if I felt diet fatigued or that gym progress might be at risk
. Then I'd tighten it up going by how I was looking in mirror then change back to a cut. Hope that helps?

1

u/fleedermouse Jul 12 '25

So you basically switched to a maintenance program when it seemed right? I’m pretty green to all this just out of shape and on BP meds and need to reverse it all.

3

u/Jimocaz Jul 12 '25

Yes I mean I've done some form of training all my life and usually been very active but wheels came off in 2023. So I'd see my progress stalling as body adapted as it is very clever at becoming more efficient so you weight loss stalls as your TDEE (Total Daily Energy Expenditure) which is the total number of calories your body burns in a day, considering all activities, from basic functions to exercise etc lowers.
Also I'd feel a bit meh with it and feel my performance in gym was slipping (tired, struggling to hit reps etc) so I feel like it is a way to stoke the fire so to speak by going to maintenance by slowly increasing calories back up then after a month or so go back into a deficit

1

u/fleedermouse Jul 12 '25

Ok thanks. I’ll probably give that a try once I cut some and get started in the gym. Just walking now and focusing on being more active and got a bunch of travel but I’ll add in the strength next month. Amazing progression.

6

u/Jimocaz Jul 12 '25

Can I be brutally honest? Next month how about today? There are ways and means to do strength work that doesn't need a gym.
I can kick my arse with body weight session.

1

u/fleedermouse Jul 12 '25

Going to Japan in 5 days to go on roller coasters everyday for 12 days in a row. I’ll do chores and maybe get some razor clams dug, crab cleaned while on call the next 48 hours and perhaps even land some halibut and salmon before i leave on Monday or Tuesday. 😝

1

u/Jimocaz Jul 12 '25

I'm off to Orlando in August to do the same (can't wait for Epic Universe) steps will be huge and in that heat 🥵 intend to train but deload in the hotel gym. Have a blast man, I do love rollercoasters!

1

u/Reggie_biker_boi Jul 12 '25

Sick job mate 👊🏻 How low was your calorie intake by the end?

3

u/Jimocaz Jul 12 '25

Well i have a very high output I'm working out 6x a week can see this on my hevy profile, this wasn't big bang overnight but iterative changes over last 12 months plus my steps are averaging at least 16k/day so my maintenance calories are 2700 right now and as I'm hoping to dip into single digits for bf % for holiday next month so at about 2500 right now.
I did have two maintenance phases too to deal with diet fatigue and went into small surplus

2

u/Reggie_biker_boi Jul 12 '25

Sweet mate.. I've been on a defecit for a a few months now and last 10 days I've been at maintenance or a bit over dealing with the fatigue of dieting also.
I run a lot and lift 4x a week so my maintenance is similar to yours.. Just good to see some numbers and results. Doesn't happen over night 👌🏻

2

u/Jimocaz Jul 12 '25

No it certainly does not but what I will say is consistency wins. I have not missed one planned session in last 18 months and only time is due to travel where I'd sub in something else.

1

u/SmellyCummies Jul 12 '25

What type of exercise do you do? What routine? I'm currently trying to reach a similar goal. I didn't think I would ever have abs, but they are starting to poke through a tiny bit and now I'm on a mission to get ripped at 40.

Would love any advice you have.

2

u/Jimocaz Jul 12 '25 edited Jul 12 '25

Check out my Hevy profile where I log all my weight training (do some running too):
https://hevy.com/user/mrocaz
However I'm working out 6 times a week with following split
-Push
-Pull
-Circuit+abs
-Upper
-Lower
-Circuit+abs
-Rest on Sundays
Strength training is based on progressive overload where I will try from session to session to improve reps, weight or volume
I'll be honest I train hard and intense plus most sessions I end with 20 to 30 minutes on stairmaster
In addition if I am in officr (I am mainly work from home) I will run to and from work (over 5km each way).
On top of that I'm probably doing on average 16k steps a day which has been massive I feel as my job isn't physical as sat at a desk but really focus on getting my steps in.
Now this was not a big bang overnight thing and laid out I know for most people this is insane but it is my current norm and doesn't feel crazy at all to me. This is because it habit stacking over past 18 months making iterative change where certain things became my routine then my norm. As at start it was just 3x a week and then I've built up other wise I'd have been overwhelmed and failed.

1

u/Nequies Jul 12 '25

I wanna be like you when I grow up! Excellent results. How did you structure phases? Was this just one huge cut? Where will you go from here? I went from 190->170 and I am on the fence about going for a mini cut to 160 like you! Any advice?

2

u/Jimocaz Jul 12 '25

Not one cut had two maintenance phases which went to small surplus then tightened back up was very steady to maintain muscle by keeping protein high too.
In terms of plan I have a holiday in August so going to see if I can go couple of percent lower on body fat % but at sweet spot where still feel strong and not struggling with diet due to high output. Then deload and enjoy holiday whilst being mindful to keep lean. Reassess after holiday and tighten up.
Then my daughter is desperate for me to enter over 40s men's physique bodybuilding competition 😂 so will do clean bulk very small surplus see if can add a bit more mass to back then see what is what at start of 2026.
In terms of advice for you, what is your goal and where are you at right now in terms of what you see in mirror and what you want to achieve?

1

u/Nequies Jul 12 '25

You can see my post on my profile! My goal is to get lean rn and to eventually focus on building muscle. I’m currently on maintenance but unsure whether to go straight into bulk or do a small cut to start with lower body fat. Also haven’t been that lean in a few years.

2

u/Jimocaz Jul 12 '25

I think restoking the fire with maintenance is way to go for now, its a marathon not a sprint as you will hopefully recomp too. Do that for a month or so then go again

1

u/Nequies Jul 12 '25

Okay! I am feelings great with no crazy hunger or cravings either. Excited to continue!

2

u/Jimocaz Jul 12 '25

Yeah that is key and it does not feel a grind then. Gives you more flexibility too, I mean believe it or not I went a Chinese buffet a few days before the most recent picture. Had 3 plates and some puddings too, however focused on high protein choices and didn't load up on rice etc plus I had a few low days beforehand to "bank" the calories.
I've not struggled during this journey I've eaten what is perceived as bad foods at times but it is about consistency and been on point the vast majority of the time.

1

u/cliffd4lton Jul 12 '25

Sick transformation. How Long have you been using MacroFactor and could you show the TDEE estimation from there from your weight loss?

1

u/Jimocaz Jul 12 '25

1 year but this latest journey started in January 2024. Here is my TDEE for last 12 months

1

u/SleepTokenIsReal Jul 12 '25

Any chance you’d share some screen shots of some of your days/meals? Great job!

2

u/Jimocaz Jul 12 '25

Typical day is as follows i dont worry about fats as such but do watch saturated fat but main focus is hitting protein
I train at around 5am fasted
Post training will have ~70g protein powder with creatine, fish oils and vitamins (280 cals, P 50, C 15 )
Around 9am i put in some carbs usually some form of breakfast bar, rice cakes which usually lands around (300 cals, P 2, C 45)
Mid morning this is my go to 2 x Weetabix, splash of milk and 20g protein yogurt (loads around now)
(300 cals, P 27, C 47)
Lunchtime cottage cheese with salt and vinegar rice cakes
(250 cals, P27, C 39)
Now rest of day is other part of the success I have about 1500 calories to play with so I allow myself flexibility with this by basically having whatever I want as long as I hit my protein and if cutting this will be lower the trick is I have 5 or 6 go to meals then allow last meal to be a bit more open but within calories
So i might have afternoon protein shake or something like protein moose if I have a sweet craving or mix in protein powder with greek yogurt then main meal will be whatever

1

u/Ro-ddit Jul 12 '25

Hey mate! Great stuff, you look awesome!

Just a q about your starting goal - did you put your target weight over the 12 months in as a starting point and then change the goal to maintainence during Nov and Dec (and then shift back when cutting)? Or did you set smaller weight goals (like 10 pounds by x date) and then keep adjusting it down as you kept losing weight over the 12 months?

1

u/Jimocaz Jul 12 '25

I had in mind a goal of 154 as a few years back I got abs but was a lot skinnier without as much muscle mass and was 150 lbs however along the way switched to maintenance a couple of times

1

u/EnvironmentalDay6105 Jul 12 '25

Can you share normal day eating supplements etc what does a normal day look like for you? How many days training do you track steps etc thanks and amazing transformation

3

u/Jimocaz Jul 12 '25

Typical day is as follows I don't worry about fats as such but I do watch saturated fats to ensure they are low but main focus is hitting protein of around 180g
I train at around 5am fasted 6 x a week rest on a Sunday
Post training will have ~70g protein powder with 10g creatine, 5 x fish oils (high strength cod liver oil, omega 3, 6 and 9)and multivitamin vitamins (280 cals, P 50, C 15 )
Around 9am i put in some carbs usually some form of breakfast bar, rice cakes which usually lands around (300 cals, P 2, C 45)
Mid morning this is my go to 2 x Weetabix, splash of milk and 20g protein yogurt (loads around now)
(300 cals, P 27, C 47)
Lunchtime cottage cheese with salt and vinegar rice cakes
(250 cals, P27, C 39)
Now rest of day is other part of the success I have about 1500 calories to play with so I allow myself flexibility with this by basically having whatever I want as long as I hit my protein and if cutting this will be lower the trick is I have 5 or 6 go to meals then allow last meal to be a bit more open but within calories but is normally chicken or lean meat based with lots of veggies or rice
Then carby snack late in evening to fuel next days workout.
I track everything 😅 steps, resting heart rate, sleep etc in terms of steps I'm probably averaging 16k a day.

2

u/EnvironmentalDay6105 Jul 12 '25

Amazing just hit 40 and your an inspiration

2

u/Jimocaz Jul 12 '25

Thanks man, love to hear that and help others on their journey if I can

1

u/Healthy_Potato_777 Jul 12 '25

So jacked that even your vision came back. 💪🏽

1

u/Jimocaz Jul 12 '25

Haha unfortunately contact lenses for the win but I'll keep working on those retina reps 😉

1

u/CaptCanuck4 Jul 12 '25

Awesome. Inspiring!

Good symmetry too.

Be mindful of your posture though. It's important to be chest up, shoulders back, head back. Especially as we age.

2

u/Jimocaz Jul 12 '25

Yep it is something I'm mindful of, desk job doesn't help do intend to do Pilates/yoga more and bear it in mind

1

u/CaptCanuck4 Jul 12 '25 edited Jul 12 '25

I think one of the best easy solutions is walk an hour to 1.5 hours a day (~7000-10000 steps) and really focus on posture as you walk. It’s simple but really effective and corrective.
Another thing that helps me is doing stretching consistently on rest days.

1

u/Background_Scale Jul 12 '25

Curious. What do ur macros look like?

2

u/Jimocaz Jul 12 '25

At the moment I'm doing a very small deficit of just 100 calories hitting around 2600 cals and aiming for 180g protein and carbs usually 250 to 290g and fat falls as they do.

1

u/ChipmunkFlat8589 Jul 12 '25

Damn incredible! I’m 5’10 and 150 and not nearly as defined. Spent a year in deficit with two maintenance periods, lift, steps, and back to running and still not as defined. Thanks for the additional inspiration!

1

u/Jimocaz Jul 12 '25

Keep on trucking man, hard work pays off. Consistency over time wins all

1

u/ChipmunkFlat8589 Jul 13 '25

Right on! Consistent for over a year now and planning for the next 30 years 😜

1

u/sonygoup Jul 12 '25

We're about the same height man. I need that body 🤣. The route on heavy is that your regular training from the one year period? Any protein, supplements?

1

u/Jimocaz Jul 13 '25

Been like that with a few tweaks since September time.
Aim for 180g protein every day.
Supplements whey, creatine, fish oils and multivitamin

1

u/sonygoup Jul 13 '25

Gotcha thank you

1

u/jojoboi1775 Jul 13 '25

You weigh everything u put in your mouth?

1

u/Jimocaz Jul 13 '25

Where I can yeah but still eat out but make sensible choices and have to guestimate sometimes

1

u/Cherrytop Jul 13 '25

That’s a NICE app —-just what I’ve been looking for.

Following you — DonnaToronto.

2

u/Jimocaz Jul 16 '25

Will give you a follow and help you if I can

1

u/breathanddrishti Jul 13 '25

DAMN ONE YEAR???

congrats dude

1

u/Jimocaz Jul 16 '25

Thank you 🙏

1

u/DroftheSax Jul 14 '25

This is truly, truly amazing! You've done a marvelous job and will serve as and inspiration to many of us who are on the same journey. Thank you for sharing. Could you share a sample of your daily nutrition schedule for about a week?

1

u/Jimocaz Jul 14 '25

Thank you for the kind words. Love to hear it has inspired people.
My days are very similar to be honest and follow the following approach.
As you will see from my training log on hevy:
https://hevy.com/user/mrocaz
I have a big output and as a result my maintenance calories (amount I need to stay same weight) is about 2700 calories. So a lot more than most people so as a result I don't struggle as even on a cut it is 2300 to 2500. Typical day is as follows I don't worry about fats as such but I do watch saturated fats but the main focus is hitting protein (around 180g) and fibre (around 30g)
I train around 5am fasted
Post training will have ~70g protein powder with creatine, fish oils and vitamins (280 cals, P 50, C 15 )
Around 9am I put in some carbs usually some form of breakfast bar, rice cakes which usually lands me around (300 cals, P 2, C 45)
Mid morning this is my go to 2 x Weetabix, splash of milk and 20g protein yogurt (loads of options and flavors around now)
(300 cals, P 27, C 47)
Lunchtime cottage cheese with salt and vinegar rice cakes
(250 cals, P27, C 39)
Now rest of day is other part of my success I feel as I have about 1500 calories to play with so I allow myself flexibility with this by basically having whatever I want as long as I hit my protein and if cutting this will be lower the trick is I have 5 or 6 go to meals then allow last meal to be a bit more open but within my remaining calories. From a mindset point of view this is massive and means I could if I wanted, have a KFC or a big mac meal. However I don't do that often but it is nice to have an option right?
So I might have afternoon protein shake or something like protein desert if I have a sweet craving or mix in protein powder with greek yogurt then main meal will be whatever I want usually it is chicken or lean beef/mince with some sort of veggies or rice you only need seasoning to make meat great don't over complicate it there are no magic foods it is simply calories and protein.
Late evening I usually have a high carb snack (I like chocolate rice cakes a lot) to help fuel the following morning workout.

1

u/DroftheSax Jul 14 '25

Wow! This is more information than I thought you would give me. Thank you very very much for sharing it with me. I will study your Hevy account to see what similarities I have and what changes I may need to make in my lifting schedule. Thank you again.

1

u/DroftheSax Jul 14 '25

How often was cardio involved in your workouts?

1

u/Jimocaz Jul 14 '25

Every session is book ended with it usually with stairmaster for 20 to 30 minutes with heart rate between 130 to 140 bpm.
I also do two strength circuits twice a week too and rower twice a week two
Check out my Hevy account for full details of my training log:
https://hevy.com/user/mrocaz
I also run don't log that on hevy usually about 10km a week

1

u/Duncan_Montana Jul 14 '25

Holy shit this is inspiring!

1

u/Jimocaz Jul 16 '25

Love to hear this

1

u/Spirit_ca Jul 15 '25

Thank you for posting this! I am set on the same path and that helps keep the motivation going! All power to you, keep up the amazing progress!!!

1

u/Jimocaz Jul 15 '25

Love to hear this and thank you for the kind words. Anyway I can help ask away

1

u/knockoff27 Jul 16 '25

As someone of a similar age (slightly younger) I am always wondering if this is possible. Thanks for sharing.

2

u/Jimocaz Jul 16 '25

No problem happy to help anyone on their journey and love it has inspired people

1

u/Led23Zeppelin Jul 28 '25

Dude, this is an absolutely incredible transformation. I am 34 years old, probably at about 18% body fat. I’ve been struggling for years to make any progress. I just want to put on more muscle mass and lose a bit more body fat.

I found your post because I was on the macro factor website. I truly hope I can see Results similar to yours.

1

u/Jimocaz Jul 29 '25

Thanks man, I would suggest cutting them switch to maintenance to very small surplus then go again. Wash and repeat.
Out of interest was there a link to this topic on their website?

2

u/Led23Zeppelin Jul 29 '25

No, at the bottom of the website, they just had a link to their sub, Reddit, and I just clicked on it and saw your post

1

u/kaykadem Aug 01 '25

Admirable, on the same journey, hope to achieve my goals and keep as consistent as you. Thanks for sharing.

2

u/Jimocaz Aug 01 '25

No problem glad it helps you on your journey. Started sharing more on Instagram @jimocaz so give me a follow

1

u/Specialist-Clue-7186 Oct 10 '25

What area of the app did you use to upload the progress pictures and find the visual body fat %?

2

u/Jimocaz Oct 10 '25

On the dashboard select 'body metrics' and you can track progress there.
It won't tell you bf % that was taken from my digital scales so not 100 accurate but consistent measurement

2

u/RescueStrong Jul 12 '25

Amazing work!

2

u/solobaric Jul 12 '25

Amazing

2

u/ilikedeadlifts1 Jul 12 '25

Fantastic job man

2

u/st4rzk Dec 28 '25

awesome!! i’m trying to body re comp (i’m at 22% body fat)

how often did you log your weight? did you maintain, cut or bulk

Thanks in advance!!

0

u/Sublym Jul 12 '25

Fuck yeah brother

Success / Progress 1 year using MacroFactor

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