A 36 Year Old's Impressive 12 Week Cut for Summer: Before & After

The Program

Myhipsi is not a fitness expert nor did he follow any particular plan for his impressive 12-week cut. Instead, he continued his regular three-day-a-week full-body lifting routine, consisting of two to three exercises with five to six sets per body part and reps between 8-15 per set. He kept his protein intake relatively high, about 1g/lb of bodyweight, and his calories restricted to about 1000/day below maintenance. He enjoyed cheat meals without limiting his food choices, as long as they met his macros/calorie allotment.

The Results

Myhipsi lost a significant amount of weight following his program, from 177 to 154 lbs. While he did not accurately count his calories and did not measure his food intake with a food scale, he was able to estimate his daily caloric intake and keep tabs on his weight loss through reading labels, rough estimation, and regular weigh-ins. He is pleased with his results and the amount of muscle he was able to reveal by dropping his body fat to relatively low levels (10% according to his impedance scale).

The Challenges

Myhipsi faced some challenges during his weight loss journey, including hunger pangs and difficulties incorporating leg workouts into his routine. He made adjustments to his program over time and plans to continue shedding a few more pounds to reveal more ab definition. To overcome challenges like hunger, he recommends getting used to the feeling or "semi-fasting" days where you consume only one or two protein shakes.

The Takeaway

Myhipsi's journey shows that you don't need to follow a specific program to see results, but you do need to commit to regular exercise and a healthy, balanced approach to eating. By focusing on protein intake and keeping his daily caloric intake below maintenance, myhipsi was able to shed weight and reveal his muscle definition. His journey also serves as a reminder to look to the mirror, not the scale, when deciding when to finish a weight loss program.

The Next Steps

Myhipsi plans to continue his fitness journey by building a new "gym" room in his basement and incorporating more leg workouts into his routine. He also plans to start a slow, healthy bulk in September or October when the weather starts to cool down. Myhipsi's journey shows that with patience, perseverance, and a balanced approach, anyone can achieve their weight loss goals.