My original 12 month plan, starting February 2024, is documented here - https://advancedsupps.com/blogs/education/an-invitation-to-follow-my-personal-journey-feb-2024

It is now March 2025 and I followed the plan about 80-85% (as expected - I’m less strict when bulking to keep the stress down). I unfortunately had a few periods in the midst of my bulk where I got sick and perhaps backtracked much of the progress I was making.

My weight is currently ~199lbs. When I finished the last phase of my bulk, I was maybe 1-2lbs over 200, right on par with what I wrote 13 months ago.

I do anticipate being around 185lbs in May 2025, as I expected also. However, while I begin slimming down, I want to do it slowly - aiming at 1lb loss per week. The goal is to keep my energy up, the intensity in my workouts the same, and hold onto as much muscle and strength as I can.

If my energy drops drastically or I start to become excessively hungry during the day, my calories are too low and I will increase them, even if that means my weight doesn't drop for a week or two. September-December 2023 was my most successful cut ever and my biggest focus was on my energy levels. I adjusted my calories more based on how I felt vs. the scale. I intend to continue doing that as I had never accomplished as much as I did that cut, and I believe that was because I did not rush the process.

The Plan

Cut to approximately 185lbs by May 2025 (still the old plan)

Maintain for a few weeks before continuing to trim down to low 180s or high 170s.

We are aiming for the most pleasing aesthetic look with muscle retained, not the lowest weight possible on the scale.

The Supplements

Pre-workout: Thermogenic Stim Pre (God Fire) + Pump Pre (Blood Rush) + Warpath

Post-workout: POST-FORMANCE (2 scoops first few weeks, then 1 scoop)

Wellness essentials: Vitality (4/day) + Immunity (4/day) + Comfort (2/day)

Cutting agents: Cardibol + Exoshred + Turkovar

The Diet (First few weeks)

Meal 1: 5 eggs, 1 medium/large sweet potato

Meal 2 (within 90 minutes pre): 6oz steak, 1 cup rice, low calorie / no sugar dressing

After Training (immediately): 2 scoops United Nutra POST-FORMANCE

Meals 3 (within 60 minutes post): 3 eggs, 3oz steak, 1 potato, 1 Hungarian pepper

Meal 4: 6oz chicken, 1 cup rice, 0.5oz nuts, low calorie / no sugar dressing (or repeat Meal 2)

Meal 5: 255g light Greek yogurt, 1 cup strawberries, 0.5oz macadamia nuts

The Diet (Cutting Phase)

Meal 1: 4 eggs, 1 medium sweet potato

Meal 2: 6oz chicken, 1 cup rice, 0.5oz macadamia nuts

Meal 3 (within 60 minutes pre): 6oz steak, 1 cup rice (1 cup vegetables often added)

After Training (immediately): 1 scoop United Nutra POST-FORMANCE

Meal 4 (within 60 minutes post): 6oz steak, 1 cup rice (1 cup vegetables often added)

Meal 5: 170g light Greek yogurt, 1 cup strawberries, 0.5oz macadamia nuts

To Conclude

I am focused on looking the best I ever have and not focused specifically on weight or the time frame, although both help to navigate through this. Losing 1lb/week will help me maintain muscle, strength, and energy, while ensuring that I'm in a small calorie deficit and that my diet is on point. I will make adjustments based on energy and hunger levels first. The number on the scale is a secondary measure for progress.

Additional rules I will follow:

**Weigh on an empty stomach at the same time every week on the same scale (Sundays, ideally)

**Drink plenty of water

**Walk ten minutes after each meal to help with digestion

**Strength training 5 days/week + ab days (rest when needed)

**If a day has additional strenuous/intense activity, eat accordingly (slightly larger portion, if needed) - we are not starving ourselves