Kyle Weiger
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Ok, so with a title like ” How I got Shredded” the internet gurus tell me I’m supposed to grab your attention right away with a cool visual…so here you go:
To answer your first obvious question: That transformation was about 11 weeks.
Now that we got that out of the way, let’s get down to brass tax: Yes, I’m on TRT. Yes, I take peptides for other anti-aging benefits. And yes, I will share where I source my peptides for optimal purity, delivery, and peace of mind.
My go-to Peptide Provider is Peptide Plugs out of Austin, Texas. For those of you who are already pros with drawing up and dosing your own peptides, you can use my referral link below to get 10% off your first order:
CLICK HERE TO START SHOPPING
For those of you that are just getting started, and perhaps still on the fence about the topic of peptides (yes, they are controversial), below I have outlined exactly how I got shredded a few months before my 44th birthday, and exactly where peptides gave me a significant edge in my performance and body recomposition.
I’ll give you my body measurements, protocols, and outcomes…as well as my two cents worth of personal anecdotal findings.
PART 1: MEASUREMENT DATA
03/19/26
- Weight: 174 lbs
- Body Fat: 14.5%
- Subcutaneous Fat: 12.2%
- BMR: 1827 kcal
- Metabolic Age: 43
- Shoulders: 43.5 inches
- Waist: 32.5 inches
- Shoulder to Waist Ratio: 1.34
06/04/26
- Weight: 151.6 lbs
- Body Fat: 12.0%
- Subcutaneous Fat: 10.4%
- BMR: 1677 kcal
- Metabolic Age: 39
- Shoulders: 45 inches
- Waist: 29.5 inches
- S/W Ratio: 1.53
For reference, I took my weight and BFI measurements on a cheap home scale that is probably not 100% accurate, but I used the same tool for measurement throughout the process, so at least the inaccuracies would be consistent.
Something seems a little off with the Weight to BFI though…a 22.4lb loss in weight but only 2.5% in BFI?
Seems like it should be more. Perhaps the initial reading of 14.5% wasn’t correct…maybe closer to 17-18% to start…I can’t be certain without a full DEXA Scan, but I’m happy with the visual results either way.
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PART 2: WORKOUT AND SUPPLEMENTS PROTOCOLS
WORKOUT:
– Morning walk for 3k to 4k steps to start the day, every day. Usually takes 30-40 minutes.
– Lifting 3x per week. Simple exercises done to complete failure. And I do mean complete and utter failure. I cannot stress this part enough.
– Chest, Shoulders, & Triceps: Incline DB Press, Planche Pushups, Lateral Raises, & Weighted Dips
– Back & Biceps: Weighted Pull Ups, Cable Pull-Overs, Hyperextensions, Barbell or Dumbbell Curls
– Legs: Leg Extension, Hamstring Curls…legs are the only thing I don’t work to failure due to the fact that my flexibility goals take priority over my strength. Destroying my legs in the weight room makes my more important mobility goals significantly harder to reach.
– Core: Ab Wheel and L-Sits. That’s it.
– Hand Balancing: 3x per week minimum, usually 4x, with a focus on One-Arm Handstand, Shape Changes, and Choreography.
– Sleep & Recovery: Mostly garbage on the sleep numbers…average sleep score of the mid-70s on my Oura Ring. Nothing new here, this has always been an issue with me my entire life.
– Rest Days: Zero weights. Zero handstand. And if I’m being honest, usually zero work too.
SUPPLEMENT, PEPTIDE, AND TRT
– 140mg Testosterone Weekly – been on it at this same level for 4 years.
– I stay at the minimum dose of 2.5mg to 3mg Tirzepatide every 5 days…I don’t do weekly for this as the half-life of the compound is roughly at the 5-day mark.
– I’m choosing not to titrate up to 7.5mg or 10mg as suggested, because I don’t want to risk running low on general energy from too much of a suppressed appetite.
– Oral BPC-157 and Liposomal NAD+ every morning for anti-inflammatory benefits (BPC) and mitochondrial health (NAD+)
– L-Carnatine at 3000mg every morning to jumpstart the fat loss engine before my morning walk – you can buy this on Amazon for around $30 a bottle.
– MOTS-C at 5mg twice a week – it’s like adding a supercharge to your mitochondria for sustained energy during workout, allowing me a higher ceiling for failure reps. The AMPK activation and metabolic effects it triggers last 24–72+ hours. Think of it like flipping a switch: the finger leaves the switch quickly, but the lights stay on long after.
– Just started DSIP and Apigenin in the evenings for sleep a week ago, and have already noticed a significant improvement in deep sleep time (according to my Oura Ring)
NUTRITION
– Macros are the easiest for me to track, so that’s what I do.
– 150g+ of protein daily.
– I eat carbs like crazy, as I need them to fuel…I used to think “carbs are bad” for YEARS. It’s just not true.
– Fatty foods don’t really appeal to me, but I don’t ignore them either. I’m just not actively trying to consumer a high-fat diet like when I attempted Keto roughly 3000 times…and failed.
– Water: We have a SodaStream in our house and it’s basically a guaranteed way to hit your hydration goals.
– I still snack, eat cookies, have a bit of candy here and there…it’s just not in amount that impacts me or my goals.
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PART 3: OUTCOMES (MEASURABLE & ANECDOTAL)
– So the obvious one: My Hand Balance training is exponentially easier after losing 22lbs of body weight. It’s just physics.
– Strength across all major lifts has increased dramatically. For example, Incline Dumbbell Press went from 60lbs x 10 reps to 75lbs x 15 reps…I only stopped at 75lbs because that’s the heaviest dumbbells they have at my local Planet Fitness. Side Note: Don’t knock Planet Fitness until you try it. It’s a great gym if you’re not looking for squat racks or deadlift platforms.
– Weighted Dips got as high as 55lbs for 10 reps. Will continue progressive overload here to see if I can get up to 2 plates (90lbs) for 10 reps in the future.
– Extreme improvements in explosiveness & power as well.
– Some of my pants don’t fit anymore, and it becomes very apparent when I handstand. If I don’t cinch up the drawstring super tight, they will fall down (or up?) to my rib cage in a handstand.
– Food noise and insulin resistance have been the BIGGEST factor. I no longer go batshit crazy on binges and eat an entire bag of Oreos in one setting (yes I’ve done it). This is direct result of Tirzepatide, no question.
– I eat for purpose and function now, since the cravings caused by the hormone Ghrelin are basically non-existent.
– Will absolutely continue this routine, with an increase in daily calories to get back up to around 160lbs with more lean muscle.
All in all, happy to be in a very motivated frame of mind again!
Please note, nothing in this article is medical advice. I’m just a Handstand Coach with an affinity for self-experimentation. I am not a medical professional in any way.
That said, for the handstand part…I am a bit of an expert 🙂
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See you upside down.
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