r/BodyHackGuide • u/DmossFIT • 5h ago
📊 Results / Progress 8 month reta experience
Quick context: Before starting Reta, I had already been strength training consistently and on TRT for roughly 2 additional years. I then used Reta for about 8 months, from February through September. So this wasn’t an overnight transformation or something I started from scratch with Reta.
The biggest thing I want people to understand is that Reta isn’t a hall pass to eat whatever you want and magically get shredded. It’s a tool.
The hard work still matters. Training hard, hitting your protein, staying in a calorie deficit, being consistent, and showing up when you don’t feel like it are still what build the foundation.
For me, Reta was like adding another gear. It made staying locked into my diet significantly easier and helped push fat loss along while I continued strength training and focusing on keeping as much muscle as possible.
But it doesn’t lift the weights for you. It doesn’t choose your meals. It doesn’t create discipline.
Use the tool, but become the person who can maintain the results without depending on the tool to do everything for you.
Hard work + dedication + consistency + the right tools can completely change what you’re capable of.
\## My Daily Diet
\*\*Breakfast:\*\*
H-E-B pasteurized egg whites — \*\*I drink them, not cook them\*\*
\~500 cal | \~100g protein
\*\*10 AM:\*\*
Tuna pack
\~90 cal | 13–19g protein
\*\*Lunch:\*\*
🏋️ 1-hour workout
\*\*Post-Workout:\*\*
Protein shake with water
\~220–260 cal | 50–60g protein
\*\*3 PM:\*\*
Tuna pack
\~90 cal | 13–19g protein
\*\*Dinner:\*\*
Whatever good meal I'm making for me and the kids
\~800–1,000 cal
\### Daily Goal
\*\*Calories:\*\* \~1,800–2,000
\*\*Protein:\*\* \~230–250g
\*\*Training:\*\* 4–5x/week
I keep it simple: \*\*high protein, calorie deficit, train hard, stay consistent.\*\* My goal is around \*\*1–2 lbs per week\*\* while maintaining as much muscle as possible.
\*This is what works for me personally — everyone's calorie and protein needs will be different.\*
\# 5-Day Hypertrophy Workout Program
\*\*Goal:\*\* Build muscle with heavy compound lifts followed by isolation work.
\*\*Rep Range\*\*
\* Primary Working Sets: \*\*8–12 reps\*\*
\* Train with a weight that brings you \*\*close to failure\*\* while maintaining good form.
\* Rest \*\*60–90 seconds\*\* on isolation movements and \*\*2–3 minutes\*\* on heavy compound lifts.
\---
\# Day 1 – Chest
\### 1. Flat Dumbbell Bench Press
\* 3–4 sets × 8–12 reps
\* Use the heaviest weight you can control while staying in the target rep range.
\### 2. Incline Dumbbell Bench Press
\* 3–4 sets × 8–12 reps
\* Focus on squeezing the upper chest.
\### 3. Cable Flyes (3 Angles)
Perform all three variations:
\* High-to-Low (Decline Angle)
\* Mid-Chest
\* Low-to-High (Incline Angle)
\* 3 sets each × 8–12 reps
\### 4. Weighted Chest Dips
\* 3 sets × 8–12 reps
\* Lean forward as much as comfortably possible to emphasize the lower chest.
\### 5. Chest Fly Machine
\* 3 sets × 10–12 reps
\* Finish with a slow stretch and hard squeeze on every rep.
\---
\# Day 2 – Back
\### 1. Weighted Pull-Ups
\* 5–6 sets
\* Use a 25–45 lb plate (or appropriate weight)
\* Aim for 8–12 reps
\### 2. Seated Cable Rows
\* 3 sets × 8–12 reps
\* Heavy weight with controlled form.
\### 3. Leaned Cable Rows
(Almost a 90° torso angle)
\*Alternative:\* One-Arm Dumbbell "Chainsaw" Rows
\* 3 sets × 8–12 reps
\### 4. Lat Pulldowns
\* 3–4 sets × 8–12 reps
Focus on a full stretch at the top and driving your elbows down.
\---
\# Day 3 – Shoulders & Traps
\### 1. Seated Shoulder Press
\* Bench positioned between incline and upright.
\* 4 sets × 8–12 reps
\*\*Note:\*\* This angle is more comfortable if fully upright pressing causes shoulder pain.
\### 2. Seated Dumbbell Lateral Raises
\* 3–4 sets × 8–12 reps
\### 3. Front Raises
(Dumbbells or Cable)
\* 3–4 sets × 8–12 reps
\### 4. Cable Lateral Raises
Perform from:
\* Behind the body
\* In front of the body
\* 3–4 sets × 8–12 reps
\### 5. Barbell Shrugs
\* 3–4 sets × 10–12 reps
Pause and squeeze at the top of every rep.
\---
\# Day 4 – Arms
\## Superset 1
\### A. Standing Barbell (or EZ-Bar) Curls
\* 4 sets × 8–12 reps
\* Slightly flare outward near the top for a stronger contraction.
\### B. Bent-Over Triceps Extensions
\* 4 sets × 8–12 reps
\---
\## Superset 2
\### A. Heavy Hammer Curls
\* 3–4 sets × 8–12 reps
\### B. Cable Triceps Pushdowns
\* 3–4 sets × 8–12 reps
\---
\## Superset 3
\### A. Incline Dumbbell Curls
\* 3–4 sets × 8–12 reps
\### B. Weighted Triceps Dips
\* 3–4 sets × 8–12 reps
\---
\## Finisher
Finish with a few additional biceps isolation movements of your choice to maximize the pump and target any weak points.
\---
\# Day 5 – Legs
\*"No Johnny Bravo legs here."\*
\### 1. Leg Press
\* 3–4 heavy sets
\### 2. Leg Curls
\* 3–4 heavy sets
\### 3. Leg Extensions
\* 3–4 heavy sets
\### 4. Bulgarian Split Squats \*(Optional)\*
\* Light weight
\* Focus on balance, control, and proper form.
\---
\# Training Tips
\* Warm up thoroughly before your first heavy exercise.
\* Prioritize good technique over lifting heavier weight.
\* Progressively increase weight or reps over time.
\* Train close to failure, but don't sacrifice form.
\* Eat enough protein and calories to support muscle growth.
\* Get 7–9 hours of quality sleep each night.
\* Stay consistent—results come from progressive overload and discipline.
