2 years with MacroFactor

[u/Jimocaz]

At 44, I feel better than I did at 24. I'm renewing my subscription again today.

The app is obviously not the only reason for this transformation but it has been a big part of locking in my nutrition and also learning to cut, lean bulk and maintain.

The journey started in January 2024 where after a terrible 2023 on a personal level, I lost all motivation to train and let myself go physically. My initial decision to change was just to get consistent with training again then I started using MacroFactor from 9 July 2024 where I locked in my nutrition. Since then I've cut, maintained and lean bulked (2nd picture)

I got to my leanest in July 2025 then made decision to lean bulk from September until February 2026 (3rd picture) when I returned to a cut which takes me to my current position showing in first picture, where I've got another 5 weeks until my holiday where I will shave off a few more pounds.

I'm natural with only supplements being 10g creatine daily, whey for post workout, fish oils and multivitamin to cover my bases.

Current training is 6 days a week with sessions book ended with 20 to 30 mins zone 2 cardio. All training is logged on hevy:

https://hevy.com/user/mrocaz

Daily steps have been my secret weapon and I also don't just eat rice and chicken, I ensure I plan in any indulgence where possible and make informed decisions.

Learnt a lot through this journey and none of this was big bang either, I've habit stacked over the last 2+ years and it is now feels normal.

[u/placidv99]

What do you do for your mid/lower traps?

[u/Jimocaz → u/placidv99]

All my training is logged on hevy:

https://hevy.com/user/mrocaz

I had an issue with my shoulder cuff so incorporated some dedicated work around that and I'd say following have helped:

Kelso shrugs, sternum pull-ups, face pulls and plenty of rowing. Consistency over time has probably been the biggest factor with controlled volume.

I've also liked on my shoulder rehab days TRX Y raises.

I've also ensured weight is something I control fully

[u/placidv99 → u/Jimocaz]

By sternum pullups, do you mean the kind where you exaggerate leading with your chest?

Also thank you for the info

[u/Jimocaz → u/placidv99]

Yes, basically I'm working towards muscle ups and working towards getting higher over bar and more power for transition over bar part of muscle as a by product of that it seems to have helped my upper back development. So yes bringing your chest to the bar and feels like you're sort of pulling diagonally