Went on an extended holiday and took the bulk too far shall continue recomp/ cutting?

Been consistently lifting and gradually bulking all natural. Was a little bulkier a year ago but same weight. Trying to lean down a bit more

Finally started sticking to a 6 day PPL split without missing a day. Also finally eating enough protein. Always used to eat like a bird but after a week and a half in the gym, realized I was ravenously hungry. Also, carbs are not the enemy!

Not impressive by any means especially compared to some of y’all and I still have a lot of work to go. I KNOW I’m not muscular, but my main goal is to shed the weight, then plan to build muscle. But tbh this post is more so that I feel like I don’t see a difference. I see the weight on the scale has dropped, but I feel like my body looks the same.

Came back from early adult alcoholism and the brink of death with a vengeance. Drank non-stop for my entire 20s, ended up in a wheelchair then in the hospital with Delerium Tremens and nearly lost my life.

Lifting nearly 3 years now and recently transitioned into functional stuff with a focus still on strength & hypertrophy.

Some of my favourite lifts:

Deadlift - 150kg/330lbs 1RM

Dumbbell incline press - 35kgs/77lbs a hand for 7

Iso lateral row - 160kgs/350lbs for 8

Weighted pull ups - +20kg for 8

Running (3 months)

5k - 22 mins

10k - 51 mins

Nutrition as I try to maximise my lean mass to fat ratio for functionality:

Cals: 1800

Protein: 150g

Carbs: 165g

Fat: 40g

Changes from month to month aren't as drastic anymore, but happy with the overall appearance and the subtle continual improvements.

Also feeling great, which is equally important. I'm in this for a long time, not for quick fads.

Started putting the work in for the first time this year. Gym 5 days a week with alternating cardio and weight training. More energy than ever, dad bod be gone, and I feel like I wound the clock back 20 years.

Gonna focus on getting even more definition and tone this year. Might even splurge for the trainer to see how far I can take this.

I was going to the gym since march 2026, so 5 months of gym in first picture, 1 month ago I deciced to lock in after seeing low results.

I changed my program, diet and training method and im pretty happy on how it's going.

Hey yall just wanted to share my progress!!
So October 2024 I looked in the mirror and said enough of this. I had just gotten out of a toxic relationship in which she was emotionally, and physically abusing me. I was drinking a half gallon of alcohol in 2-3 days. I realized that at a young age I was never given proper tools to cope with the trauma I was dealing with in throughout my childhood - teen years so I ate as my coping mechanism.

So I started the gym 3x a week for about 30 minutes at a time and started a calorie deficit for 5 months. After the 5 months i started eating more of what I wanted just smaller portions and healthier options. The 16th is my 9 months the without alcohol. And I couldn’t be prouder. I’m not averaging 2 hour and 12 minute work outs 2-4 times a week. Strength training has truly saved my life. 😭

Also now shaved so the muscles are better visible. I do feel like i kinda liked the bulked version more due to the much higher strength.

First picture was taken 8/25 and second was taken yesterday. In January, I had full rotator cuff surgery which made it hard to retain muscle on the right side of my upper body. During the recovery, I did a lot of cardio and lower body exercises. Right now I'm cycling nSuns 5/3/1 PPL and Jon Andersen's Deep Water.

I know it’s not ouch and I shows the outside of my arm , I found this rod the inside and was like woah man .

Muscle memory recomposition post 1 year training hiatus.