Here to help with fitness goals :)

[deleted22043401]

Quick summary:

I’ve been lifting/bodybuilding since I was 16, I’m 31 now. Over these years I have been able to help others with their diet/training, goals, progression.

I may not look shredded or ripped right now, but a few years back right when Covid happened, I was trying for a bodybuilding show was was very shredded. Since then, my goal was to put size on and cut back down (currently started my diet) and hoping to have put on a good deal of muscle since then.

If anyone has a goal they would like help with or have questions, feel free to message me and I’ll help out the best I can with the knowledge I have!

thank you!

 

[MeatStickSupreme]

What do you eat when on a cut. ive been struggling to loose weight but calorie counting never helps me.

 

[deleted22043401]

So when I was dieting, I was counting macros (proteins, carbs, fats) I wasn’t counting and tracking my kcals. Now when you are counting your caloric intake, how are you tracking it? Are in a caloric deficit?

 

[MeatStickSupreme]

Mostly i just keep a list of foods i eat or i dont really track at all. My biggest problem is binge eating. At the end of the day all i can think of is grabbing some fast food to chill out from work related stress

 

[deleted22043401]

Okay so the first issue is that you are not counting or tracking your foods. Secondly, choosing to eat poorly is the main issue I see here. Need to break the habit of binge eating

 

[MeatStickSupreme]

Easier said than done

 

[deleted22043401]

Not really, I used to think that too but I’ve been doing this for 16 years. I’ve been through it all, up and downs with snacking, binge eating, no desire, etc. if you want it bad enough, you need to convince yourself that you want it vs just accepting and giving into it

 

[MeatStickSupreme]

Aite. Ill give it a shot. which app do you use to track or is it like a spreadsheet

 

[deleted22043401]

I’ve been doing it so long I usually just write it down and memorize it. However, a spreadsheet works or you can use jefit (great app for training and beginner workout tracking. Or you can use MyFitnessPal for tracking your meals, progress and more. I’ve used them in the past and they were helpful and I also recommend them to others

 

[whitefatassboi]

i would love to have some tips cause i’m beginning my work out journey atm haha!
what do u think are the best exercises to improve butt thighs ? also i wanna have a thinner waist but idk how to do it… any tips ? and also what do u think is the best alimentation to lose weight without feeling hungry every time ? im currently doing a caloric deficit but idk if it’s good…

 

[deleted22043401]

Glad to hear you are starting your fitness journey!
If you are wanting to improve your thighs, glutes and hamstrings you’ll need to train them. You can do hip thrusts, squats, lunges, leg presses, hamstring curls, leg extensions, etc. those will target your leg muscles.
for thinning your waste, cardio, diet, and caloric deficit will help with that. There is no spot reduction technique.
and yes there is a way to feel fuller in a caloric deficit. You need to consume things like potato’s that have more starch in them, and also fiber. This will allow you to feel fuller longer

 

[kjehe3]

Heyy, I need help. I lost 70lbs. I'm now 168lbs, 6ft 1, 22 yrs old. I'm in a position now where i'm skinny fat. I still have quite a bit of fat in my face/chin that i'm tryna get rid of although I know you can't spot reduce. At the moment i've been in a body recomp but it's the first time i've done it and i'm worried that i'm not making progress/wasting time. I'm not sure whether to try cut some more in the hopes that the fat reduces.

I currently do a 3 day dumbbell-only workout split at home with a bench. I also do 30-50min of walking on an incline treadmill. I've been struggling with 5-6kg dumbbells, I'm not sure if this is normal for someone my age/height/weight. It seems quite weak. I try to eat 110-170g of protein per day, I don't really focus on carbs/fats. I also stick to 2000-2200 calories. Can I send you a picture of my torso later so you can advise me on what I can do? I've been obese from like 12-21 yrs old so i'm really tryna just get lean and look/feel confident so I don't waste my 20s like I did my teenage years.

 

[deleted22043401]

Heyy, I need help. I lost 70lbs. I'm now 168lbs, 6ft 1, 22 yrs old. I'm in a position now where i'm skinny fat. I still have quite a bit of fat in my face/chin that i'm tryna get rid of although I know you can't spot reduce. At the moment i've been in a body recomp but it's the first time i've done it and i'm worried that i'm not making progress/wasting time. I'm not sure whether to try cut some more in the hopes that the fat reduces.

I currently do a 3 day dumbbell-only workout split at home with a bench. I also do 30-50min of walking on an incline treadmill. I've been struggling with 5-6kg dumbbells, I'm not sure if this is normal for someone my age/height/weight. It seems quite weak. I try to eat 110-170g of protein per day, I don't really focus on carbs/fats. I also stick to 2000-2200 calories. Can I send you a picture of my torso later so you can advise me on what I can do? I've been obese from like 12-21 yrs old so i'm really tryna just get lean and look/feel confident so I don't waste my 20s like I did my teenage years.

Sorry for the late response. So I want to say congrats on losing 70lbs! That’s fucking great! So being 6ft at 168lbs is actually still pretty skinny tbh. I’m 6ft myself sitting at 233lbs.
Now, since you lost that weight I’d assume you have more loose skin in the areas where you were holding it the most, possibly arms, stomach, lower back, neck, etc.
so for the fat or mostly probably water weight in the face will go away with cardio.
When it comes to weight in lifting do not worry about that right now, you will be weaker (right now) until you start to develop the muscle. For protein, you will or should consume body weight in protein. You should track carbs and fats as well. Now are you trying to be in a caloric deficit to keep losing weight or build muscle?
And yes pics so I can see what we are working with

 

[kjehe3]

Sorry for the late response. So I want to say congrats on losing 70lbs! That’s fucking great! So being 6ft at 168lbs is actually still pretty skinny tbh. I’m 6ft myself sitting at 233lbs.
Now, since you lost that weight I’d assume you have more loose skin in the areas where you were holding it the most, possibly arms, stomach, lower back, neck, etc.
so for the fat or mostly probably water weight in the face will go away with cardio.
When it comes to weight in lifting do not worry about that right now, you will be weaker (right now) until you start to develop the muscle. For protein, you will or should consume body weight in protein. You should track carbs and fats as well. Now are you trying to be in a caloric deficit to keep losing weight or build muscle?
And yes pics so I can see what we are working with

No worries, I appreciate any help so don't feel rushed. Thank you! See it could be some body dysmorphia but I feel like I carry weight horrendously. Like when I was 244lbs I looked over 300lbs. So although i'm only 168; I still have a bit of fat. Rather than coming off my stomach it feels like I lost 40lbs from my booty (jokes ofc). I'm not sure if it is loose skin or just remaining fat, it's probably loose skin tho... which is sad smh. I sent you a couple pictures in messages, let me know if you need more.

My protein intake has been pretty good lately, i'll make sure to aim for 160. Although, does it matter the source of the protein? I usually have 4 chicken sausages and 2 eggs in a muffin or wrap for breakfast/lunch, then for dinner I usually have 5% fat beef mince (ground beef in US terms) with spinach, tomato etc. Aside from that a lot of my protein comes from protein yoghurts, protein milkshakes, protein bars, etc. So not really organic, more processed I guess. As for carbs and fats how much should I aim for?

My end goal (when i was 244) was to get down to 165 as I thought this was a good median for someone my height/age with little muscle. When I set that goal I was a little naïve in thinking I'd go from obese to an average body shape. Now i'm not sure what's best. I would love to be lean with abs if it's possible but at the very least I want a flat chest, something i'd have before getting obese. I just want to be comfortable swimming, going out in the heat without a shirt, etc. What would you recommend? It sounds stupid but I've never been a healthy weight as an adult so I have no idea what my body looks like without the fat. I'm not sure if i'm supposed to be 150, 160, 170, 180. I'm not sure what suits my frame if that makes sense. Not sure if that's much help lol. Sorry to bombard you with information haha.

 

[FrostbiteZeke]

Hey I also need your help, I recently started getting more serious about going to the gym, I got injured about 2 years ago and didn’t get surgery till last year, I had a labrum tear with bone degeneration but the surgery didn’t really go well, so I got really fat, I’m 5’ 11” and weigh 205 lbs mostly fat I’ve been doing a lot of machine work outs and my gym doesn’t really have a lot, I’m still kinda scared of doing free weights as my shoulder doesn’t exactly feel 100% yet. But I really want to lose weight and gain muscle, I want to be cut and aesthetically pleasing but I’m really having trouble losing fat and gain muscle mass and I really don’t want to mess up my shoulder again.

edit: sorry I forgot to add, most of the fat I’m having trouble to get rid off is my love handles and my chest(so yeah I have tits atm).
I appreciate your help in advance

 

[deleted22043401]

Hey I also need your help, I recently started getting more serious about going to the gym, I got injured about 2 years ago and didn’t get surgery till last year, I had a labrum tear with bone degeneration but the surgery didn’t really go well, so I got really fat, I’m 5’ 11” and weigh 205 lbs mostly fat I’ve been doing a lot of machine work outs and my gym doesn’t really have a lot, I’m still kinda scared of doing free weights as my shoulder doesn’t exactly feel 100% yet. But I really want to lose weight and gain muscle, I want to be cut and aesthetically pleasing but I’m really having trouble losing fat and gain muscle mass and I really don’t want to mess up my shoulder again.

edit: sorry I forgot to add, most of the fat I’m having trouble to get rid off is my love handles and my chest(so yeah I have tits atm).
I appreciate your help in advance

Sorry to hear about the shoulder injury, any injury of sorts will mess with you when it comes to lifting, just need to find ways around it.
So for starters I would hold off a bit longer for the shoulder workouts, especially if you are not feeling like it’s 100% or close to that. No need to set yourself further back if avoidable.
Next I would figure out your diet and what you are consuming. Also, do you do cardio? Diet and cardio are going to be the key factors in losing weight. Unfortunately, spot reduction doesn’t exist in fat loss, so you need to focus on diet and cardio to burn kcals

 

[FrostbiteZeke]

Sorry to hear about the shoulder injury, any injury of sorts will mess with you when it comes to lifting, just need to find ways around it.
So for starters I would hold off a bit longer for the shoulder workouts, especially if you are not feeling like it’s 100% or close to that. No need to set yourself further back if avoidable.
Next I would figure out your diet and what you are consuming. Also, do you do cardio? Diet and cardio are going to be the key factors in losing weight. Unfortunately, spot reduction doesn’t exist in fat loss, so you need to focus on diet and cardio to burn kcals

I do cardio, I usually do the elliptical for about 5-10 mins before working out. What do you recommend for diet? I do watch what I eat mostly and given up soda entirely.

 

[Alphabroooo1]

Hey! I'm 22 m! 5'5 and weigh about 190 pounds! I've tried so hard to workout but since I don Have a friend at the gym or a friend that goes with me, i stop going after a day or two! I don't have a set routine! I try my best to not eat alot! I eat alot in one sitting! But that's it! Only once! I eat abouy once a day and don't get hungry! Idk a good workout routine or anything! Please help