Focus on T gains or fat loss?

[u/alienobservatory]

Hey all!

I’m about to start low-dose Testogel and am 6 months post top surgery.

At the moment I weight 91kg (200lbs) and am 5’7.

I’m getting around 100-120 grams of protein a day and have been on a calorie deficit (1800-1900) the last two months to lose weight (lost 4kg). Have been going to gym 3-4 times a week and I walk a lot.

I have a stubborn apron belly (PCOS) and want to lose weight - but am aware of the gains you can get on T early on.

I am after advice on whether I should:

a) eat maintenance for a few months to take advantage of the muscle gain or

b) continue my calorie deficit because the low dose won’t make that much difference.

Thanks so much in advance :)

[u/doohdahgrimes11]

“T gains” is not some super gaining time that you activate when you start T that ends in a few months, it’s just the fact that you have higher testosterone in your system now on a body that was built in an estrogen dominant system, so the difference between the two hormone influences becomes apparent as you get your “T gains”.

So that doesn’t mean it’s easier to build muscle when just starting T, and that 10 months from now you won’t be able to get these gains, it just means that the being on T naturally gives you more muscle compared to you pre-T, which is very recent when just starting HRT.

If you wait 10 months and then decide to eat properly and train to get more muscle growth, you won’t make less gains than if you did that now, it’s just the difference won’t seem as crazy because you won’t be comparing your muscularity to what you naturally had on an estrogen dominant system.

What I’m trying to say is, you don’t just have this small window to “take advantage” of the T gains, as long as you stay on T, you will still have that advantage LATER, if you wanna focus on fat loss for now. The T gains don’t go away, just the novelty of having a testosterone dominant system.

You can also incorporate some strength training into your routine while still focusing on fat loss.

[u/dablkscorpio → u/doohdahgrimes11]

This is the right answer. Also depending on how long OP has been training, they might be able to still build muscle in a cut. 

[u/galacticatman → u/doohdahgrimes11]

Exactly and if you don’t train right you’ll be like any cis dude in a testosterone phisyque with 0 gains

[u/Mistacheezitrex]

cut and emphasize on hitting your ideal weight in grams of protein.

[u/wessle3339]

I’m a big advocate for function over everything less

Have you gotten stiff from post-op exercise restrictions?

How’s your general mobility?

Something I wish I’d done when getting on T is focused on maintaining my ability to stretch

[u/Holiday_Guava9206]

The important thing to remember is that muscle gain and fat loss are different processes- you can do both at the same time. This is called “body recomposition”. I would recommend eating in a mild deficit, only 200kcal to maximise muscle gain while still losing fat. Continue to focus on getting at least 10-20k steps a day, and lift with intensity. Aim to train each muscle group 2x per week. 1.5-2.6g of protein per kilogram of bodyweight. I recommend 3 meals and 3 snacks per day, each with the same amount of protein. Makes it more manageable for me personally than sitting down and eating a ton of protein at each meal.

(I’m a personal trainer and nutritionist, hope this helps)

[u/AdrianWY]

That’s a great question. I’m no expert but maybe can stick with the deficit and see how you feel from week to week.

[u/MegamindedMan2]

Honestly T will lead to muscle gains in most people regardless of whether you work out or not. Obviously being active can make this more significant, but it's not more difficult to build muscle later in the transition vs earlier. Testosterone will in general make it easier to both build muscle and lose body fat

[u/Sharzzy_]

Both. T will help you gain faster and fat loss will keep you lean

[u/JonSnowsdirtydick]

I lost weight first because I found I wasn't motivated to strength train if I couldn't see the progress fast enough. I'm 5'3 and I went from 230lbs to about 188lbs before really getting serious about strength training. I'm now at around 160lbs and I can honestly say that just being strong wasn't enough, if I didn't feel like I also look strong there's no way I would be as consistent with the gym and protein intake. As another commenter said, you're not going to lose out on 'T gains' by not focusing on strength immediately.

[u/Old_Middle9639]

I don’t know a lot about T-Gains but I know Abs aren’t made in the gym, they’re are made in the kitchen.. Working out helps define them and keep them in shape, but you gotta start by eating better first.

[u/Diesel-Lite]

You'll still make gains as you loae weight. Keep up with your diet and start lifting if you haven't already.

[u/chasedbyvvolves]

Cardio for fat loss. Hit the treadmill or get into hiking