Losing Booty Haha

[islandboyxxx1]

Hi everyone,

So I have a fitness related question. Last year around September, I was 228 (I'm 5'10" - 27 - black - male) and for a number of reasons I decided to aim for weight loss. By the end of the year I was down to 215 but I wasn't that committed at the time so my weight fluctuated a lot.

However, the beginning of this year I got really serious and In two months I'm down to 195 lbs.

I have always had great thighs and they still look pretty good, but my ass seems to be shrinking and I don't like that at all (That has always been one of my strong points and my BIGGEST turn on is having it complimented).

Should I try to lessen the weight loss, eat more protein, do squats? Any tips on how to get volume, and shape to remain there will I reduce fat everywhere else?

 

[Rooker]

We all have different dimensions, so you are somewhat limited (or blessed) by genetics. That said, there are some things you can do. You also can’t choose where to lose weight from.

You should measure your dimensions so you eliminate dysmorphic bias.

20 pounds in two months is a lot. That’s going to eat into muscle. Most weight loss will include muscle loss, but the faster you lose, the more muscle you’ll lose. I’d slow that down to 1/2 pound a week.

Consume your body weight in protein per day at a minimum.

Squats, lunges, RDLs, hip thrusts 40-50 reps 2-3 times a week for hypertrophy.

 

[islandboyxxx1]

We all have different dimensions, so you are somewhat limited (or blessed) by genetics. That said, there are some things you can do. You also can’t choose where to lose weight from.

You should measure your dimensions so you eliminate dysmorphic bias.

20 pounds in two months is a lot. That’s going to eat into muscle. Most weight loss will include muscle loss, but the faster you lose, the more muscle you’ll lose. I’d slow that down to 1/2 pound a week.

Consume your body weight in protein per day at a minimum.

Squats, lunges, RDLs, hip thrusts 40-50 reps 2-3 times a week for hypertrophy.

Damn! You must be a trainer. This is super helpful. And yes I looked at my smart scale properly today and it does say I’ve lost muscle mass so that seems spot on. It’s not exactly 20 in two months but I’m not sure. I first weighed again after sep in mid Jan and was 210, so does that mean it’s a healthy rate of weight loss? I’m nervous about slowing it down as I’ve never had this much discipline and worry if I adjust I’ll fall off.

Will definitely be incorporating squats and lunges. Have to google what an RDL is

Thank you xx

 

[Rooker]

I understand concern about falling off. Consider what your goal weight is. If you stay at a calorie deficit your weight loss will eventually even out. It’s just a matter of when. At 5-10 and 195, you have to be close right?

A pound a week is fine on the high end. You sound pretty close to that so don’t stress on that too much, but prepare to adjust as you get closer to your goal weight.

RDL= Romanian Deadlift. It’s a lighter deadlift with less knee bend. It starts from the top. It is primarily a hamstring exercise but does train the glutes. Plus they feel great.

 

[Irishdreamboy]

I know this is kinda old but taking HMB supplements really helps to burn fat while maintaining muscle. I’d keep your protein intake high and do high intensity glute exercises