I keep harping on my unique diet style, which I adopted about 3-4 years ago because around age 30, my stomach didn't seem to handle large amounts of food well anymore. Before that, I was eating the typical 3-4,000 calorie diet of rice, potatoes, chicken, turkey fish etc.
I had been off AAS for about 6-7 years and only on TRT and basically everyone convinced me I was going to shrink to nothing and lose all my strength.
First year, lowered to 3 meals a day, 25g of protein each with a salad and a bit of healthy fats. That's 75g of protein a day!
End of year 1? Took measurements, absolutely no change in ANYTHING, except my waist basically had that really cut look all year (went from 34 inches to 29-30 inches). No lift went down at all, several went up.
I've continued this way of eating, although I upped to 5 meals due to blood-sugar getting a bit low so my protein is about 125mg daily now. Still the same.
I'm 5'9, I was 195 before and am around 180-183 now.
Measurements on around 4,000 calories
Neck: 19
Chest 45
Arm: 17
Waist 33-34
Thigh: 25
Measurements on around 3 years of 1500 calories and minimal protein:
Neck 19
Chest 45
Arm 17.5 (LOL, they actually grew, after 19 years of training, so much for not being able to grow in a deficit)
Waist 28-30
Thigh 24 (Yes, they shrunk, though I mainly attribute this to going from no cardio to about 4 hours of cardio per week, but if you look at the leg/waist ratio, I'm actually better off now..... a 24 inch leg with a 28 inch waist looks way better than a 25 inch leg with a 33 inch waist).
Every time I post this people freak out, "i used to eat that in 6th grade" "you're going to die" blah blah blah.... I'm not saying this works for everyone. What I do think is that once you hit a genetic limit, enhanced or not, that's it, you can scale way back on everything. Maintaining is a breeze, you're not building new tissue, why would you need a caloric surplus? You do need to ease your body out of completely shredded mode, because at 5% body fat, a lot of your functions aren't optimal..... this doesn't mean bulk up, i HATE that term. It means just ease up until you are ya know, 9-10% body-fat.... there's no excuse to not see your ab outlines, leg cuts, shoulder cuts etc. year-round. At that point, when your body is starting to store body fat, it is TELLING you, "ok, I have enough now", that's what fat is, it's energy spillover because you don't need any more. You're body can tap into body fat for energy, if you've gone from 5% to 10%, why would you want to keep getting fatter? The actual lean tissue results will be the same, which is basically nothing if you've been at this for over a decade and no longer juicing.
But people always hate this idea on this forum so I don't expect it to go over well lol, what I will say is that it works perfectly for me, blood work is so much better now, lean all year, same measurements, cheaper food bill. Works for me.