Weight loss support thread

[Optavia Sales Rep]

I've hit my frist weight lost goal. While I made a few stumbles these past months, I feel confident I can reach my second goal before the end of the summer.

 

[Doktor Grimm]

This is kind of the opposite of what this thread is intended for, but I'm not sure where else I'd put it. I guess I do need "weight loss support" in a sense.

So, about a year back, I decided that I wanted to lose weight. Not that I was ever FAT, mind you, but I'd put on a decent amount over the previous winter and wanted to take control of my eating habits before I gained any more, so I started lowering my carb intake and limiting myself to 1500-ish calories daily. My plan for sticking to the diet was dead simple -- I just delayed my breakfast by an hour or two every morning, ate a very light lunch (if I ate lunch at all), and refrained from snacking during the rest of the day. It worked splendidly and I started thinning out right away.

I was still on this routine right up until a few days ago, when someone at a party commented that I was looking a little gaunt. When I got home, I weighed myself for the first time in a while, and was surprised to discover that I'm now a mere 115 pounds which, at 5' 7 1/2", puts me squarely into underweight territory. Although I feel totally fine, I'm aware this might not be the best for my long-term health. Can anyone ITT recommend a diet for weight gain which doesn't involve stuffing myself with junk and won't leave me feeling bloated? I need to put some meat on them bones.

 

[Taxidermied Rat]

This is kind of the opposite of what this thread is intended for, but I'm not sure where else I'd put it. I guess I do need "weight loss support" in a sense.

So, about a year back, I decided that I wanted to lose weight. Not that I was ever FAT, mind you, but I'd put on a decent amount over the previous winter and wanted to take control of my eating habits before I gained any more, so I started lowering my carb intake and limiting myself to 1500-ish calories daily. My plan for sticking to the diet was dead simple -- I just delayed my breakfast by an hour or two every morning, ate a very light lunch (if I ate lunch at all), and refrained from snacking during the rest of the day. It worked splendidly and I started thinning out right away.

I was still on this routine right up until a few days ago, when someone at a party commented that I was looking a little gaunt. When I got home, I weighed myself for the first time in a while, and was surprised to discover that I'm now a mere 115 pounds which, at 5' 7 1/2", puts me squarely into underweight territory. Although I feel totally fine, I'm aware this might not be the best for my long-term health. Can anyone ITT recommend a diet for weight gain which doesn't involve stuffing myself with junk and won't leave me feeling bloated? I need to put some meat on them bones.

Put a little bit of extra butter on your bread, a little bit more milk in your glass, put a little bit more fruit on your plate. Don't skip lunch. Just eat more of what you are already eating, maybe also increase your carb intake as well.

It may be prudent to track your calories for a time and figure out how much you are eating now, then track your calories on a day where you are eating enough to get a feel for how much you should be eating.

 

[Doktor Grimm]

Put a little bit of extra butter on your bread, a little bit more milk in your glass, put a little bit more fruit on your plate. Don't skip lunch. Just eat more of what you are already eating, maybe also increase your carb intake as well.

It may be prudent to track your calories for a time and figure out how much you are eating now, then track your calories on a day where you are eating enough to get a feel for how much you should be eating.

Yeah that tracks. I'll probably have to start monitoring my calorie intake more closely again -- it's not unusual that I totally forget to eat some days if I don't actively remind myself.

 

[Raisincrest]

Yeah that tracks. I'll probably have to start monitoring my calorie intake more closely again -- it's not unusual that I totally forget to eat some days if I don't actively remind myself.

While I use this website to calculate my macros for my Keto diet, it can be set to maintain weight and to even have a 10% caloric surplus. You may find it useful for weight gain.

https://calculo.io/keto-calculator

Edit: I just realized that there is a tab for general fitness, which will give a higher surplus.

https://calculo.io/fitness-calculator

 

[Day of the Cope]

Yeah that tracks. I'll probably have to start monitoring my calorie intake more closely again -- it's not unusual that I totally forget to eat some days if I don't actively remind myself.

Aside from checking the calories, make sure you're getting enough protein for your age and sex. Protein is the first and foremost thing you should be looking at when it comes to weight loss. Getting it from meat above all else as animal-based proteins are better absorbed and used by the body than plant-sourced proteins. If you need to squeeze in extra protein, make a smoothie with some whey protein. Just make sure you're getting the higher end of whatever calculation if you're able. Next should be adding fats from sources like butter, avocados, and EVOO. Then you should look at adding carbohydrates to fill things out, if need be.

Another thing is to track when you eat and see about spreading out your meals throughout the day more if you don't take much to fill up. While it's important to listen to your body (something I had to learn to do over the course of multiple years), it's easy for for the pendulum to swing the other way and your body suddenly doesn't tell you enough.

 

[Viper the rappah]

It's official year since i decided to want to lose weight and stop being skinny fat
I would every day with what's left of summer i'd go and try to do pull ups until i succeeded
I also started doing boxxing to help speed it up few months ago
I want to get abs but i'm not sure what body fat % i am and how low i have to get to obtain them

Spoiler

 

[Taxidermied Rat]

It's official year since i decided to want to lose weight and stop being skinny fat
I would every day with what's left of summer i'd go and try to do pull ups until i succeeded
I also started doing boxxing to help speed it up few months ago
I want to get abs but i'm not sure what body fat % i am and how low i have to get to obtain them

Spoiler

View attachment 6240583View attachment 6240588

Congrats! You are looking pretty good .

It doesn't really matter the exact percentage since every one carries fat a little bit differently. You may have to get extra skinny (potentially even entering "unhealthy" bmi) to achieve that physique. If you aren't already, start doing ab exercises, this will speed along the process of the 6 pack. The bigger the muscle, the less fat you have to loose for it to show.

What's typically considered the easier route is bulking and working out a ton, then continuing to work out when you cut your calories. This will help build muscle and maintain it while you cut fat.
Though if you have problems with food or hate being fat, even for bulking purposes, just continue working out on a bit of a calorie deficit. Once you drop enough fat that your abs are visible or you feel like you have lost enough fat, you can start to eat maintenance calories to maintain your physic or you can increase calories a bit(with protein) and gain more muscle.

 

[ATI Escapee]

I had lost weight back to 'normal' BMI but gained it back and now 'overweight' again. Im about 12lbs overweight, so not awful but I am no longer in my 20s and my skin is starting to look more cellulite-y in the right light. Even my upper arms which freaks me out, lol.

My blood pressure was kind of high when I went to the doc a couple days ago. I take meds where high bp is a known side effect and the doc was concerned that was starting to affect me, because I am young, fairly active, and I dont eat like shit so it is probably the meds taking a toll. He started the potential blood pressure meds talk with me, but we both would rather quit the med I take which is causing the issues rather than add more meds to treat side effects. The med causing issues is also the one that treats a nuerological disorder and has given me my life back so quitting it will suck (but it isnt gonna kill me or anything)

I need to pay more attention to my physical health. I do alright but if I can step it up maybe I can counter act having BP issues at 30 :/ I really cant believe I had to had that talk with my doc. I know its 99% medication related rather than me eating goyslop everyday, but it still kinda hurt my ego because I pride myself in cooking nearly all my food from scratch and eating a fairly healthy diet even if I eat a bit too much lol. Doesnt feel fair.

Done ranting. Good luck to everyone out there trying to better themselves, I am rooting for you.

 

[Day of the Cope]

I want to get abs but i'm not sure what body fat % i am and how low i have to get to obtain them

On average, you're going to need to hit about 10% body fat before you start to see any viable abdominal muscle separation and even then what you see is going to be subject to genetics. Some people can get see results at roughly 15% or less, but 10% is where the vast majority will have it. As for what you can do, well, the old saying stays true: "abs are made in the kitchen". Sure, working out your core is important, but the way you're going to get cum gutters is through eating a proper diet.

 

[Raisincrest]

So, a minor update: It's been a little over a month since I started Keto. I'm 15.3 lbs. down.

I'm 6' 3", and my starting weight was 244.2 lbs., and now I'm currently at 228.9 lbs. My goal weight is currently 185 lbs., but I might try to lose a bit more than that.

Also, I will say that the recent Boogie shit has been good motivation to not be a fat loser, so that's something.

 

[CHARizard]

Down another 5 since this post. Progress has slowed as its been brutally hot outside so I have spent my weekends on the couch instead of outdoors. Also new bagel place opened up and they make a great Lox on Asiago which has really hampered me.

Still pretty happy with myself, hoping for another 5 over the next few weeks.

Down another 3, so 19 pounds total, from 240 to 221. Had a few lean days this week, only eating Edamame and cauliflower for dinners with a clif bar and atkins shake for other meals. The one big meal I have made in the last week is the new ragusea chicken pasta recipe, very tasty and I followed his advice and went mostly chicken to keep the protein high.

Probably wont get much further down since I have a road trip coming up and will splurge on snacks, but I am really happy with how well this is going. I had a family member come up and ask if I had lost weight which made me feel pretty happy.

 

[Redoniblueoni]

Update: So I never hit my weight loss goal in the time I wanted to. I indulged and couldn't restrict enough with how little exercise I was getting, and couldn't stick to swimming as a fitness routine. But, I did recently decide to kick it into gear and try something different: going to the gym regularly. It has been great. I feel great, have a healthy appetite and don't feel like I need to restrict like I was just to see a small weight loss. I have upped my protein intuitively because I worry I won't see the gains if I don't, and overall had more healthy home cooked meals as well to get all my required nutrients. I heard muscles increase BMR and decided I want my body to work with me, not against me.

There's also been some minor dietary changes like better snack choices, opting for diet soda and I even found some decent dessert options. This one I found is just like a pop tart but with fake sugar and some protein. It tastes great though, almost exactly like a real pop tart and is low calorie/low carb. No weird aftertaste either



So far I feel alot stronger than I did, have actual muscle definition as well as some cardio stamina, and I've lost almost 2 pounds in a week of gym. My goal is to be able to lift the 20lb dumbbells as my hand weights for sets next, but for now the best I got is 15lbs.

 

[Ughubughughughughughghlug]

I'm now a mere 115 pounds which, at 5' 7 1/2", puts me squarely into underweight territory.

I know this says more about me but I cannot even wrap my head around someone having this problem.

 

[latinlover]

My goal is to be able to lift the 20lb dumbbells as my hand weights for sets next, but for now the best I got is 15lbs.

Congrats! You're doing great, and it seems like you've intuitively realised that sustainable weight loss involves making other, related lifestyle changes. If you don't mind, I'll give you some unsolicited advice regarding programming your workouts.

The one part I'd urge you to be cautious with is setting goals like this one, with the '20 lbs dumbbells'. Sure, depending on the movement and especially when starting out progressing from 15-20 lbs within a relatively short frame isn't all that unrealistic, and it's likely you'll get there very fast seeing as you're new in the gym, but I wouldn't go around chasing set weight goals in relation to these exercises regularly.

Goals like wanting to bench 2 plates for a set of 5 are fine, because you're likely still at the point where your progression is linear, you'll just get there naturally. Dumbbells are accessory work though- weight is just a single vector where you can 'progress' on these lifts, your main goal should be to completely master the movement and build a proper mind-muscle connection. You can for example just make the negatives slower, increase the rep range (to something reasonable, eg. I wouldn't go above 15 a set on most movements but making your progression 12-15 on most accessory movements is great in my opinion), make sure your form is impeccable and that you're actually using the specific muscle group and aren't recruiting other ones uninentionally etc. Doing this will make you less prone to injuries and make these movements far, far more effective. I've seen more than one biceps tear on stuff like preacher curls, I physically cringe everytime some group of highschoolers walk into the gym and tries to out-egolift each other on exercises like those. Slow and steady wins the race.

Accessory work is just a tool to reach your goals whether they are aesthetics or strength related. Being addicted to growth is great, and there really is nothing like the dopamine rush of being a newbie and seeing your lifts rocket up- that's what compound lifts are for, try to incorporate some or even base your gym programs around them if it's what interests you.

But again, I'm just nitpicking, good job on your progress!

 

[Dean Pentel]

I'm 6' 3", and my starting weight was 244.2 lbs., and now I'm currently at 228.9 lbs. My goal weight is currently 185 lbs., but I might try to lose a bit more than that.

Fuck yeah, dude. Solid progress. I'm 5'7" and 210, roughly 15% bf. Going to bring it down to 10% and keep the same weight, so I'll have to put on a few lbs of muscle after my cut.

Let's become twinks together.

Also, this whole weight control thing is a shit ton easier with a lot of ozempic and a lot of tren ace. Just sayin'.

 

[Iron Jaguar]

I'm down to 78kg/172lbs.

 

[Redoniblueoni]

Just a little musing I've had lately as there's really no update as far as myself goes but I wish I knew how fun going to the gym was earlier in my life. I feel like it's not talked about enough. Speaking as a lifelong gamer and couch potato it gives me the same kind of feeling like doing better in a game feels, just in real life. Seeing the number of reps I can do go up, the weight go up, the distance on the treadmill go up, whatever is all very addicting. Like sure it's physically taxing and sweaty but it's actually really fun to get in the zone, put my music on and come back all tired and feeling accomplished. I wish I didn't let my gym fears hold me back for so long but it's never too late to start I suppose.

 

[Raisincrest]

Fuck yeah, dude. Solid progress. I'm 5'7" and 210, roughly 15% bf. Going to bring it down to 10% and keep the same weight, so I'll have to put on a few lbs of muscle after my cut.

Let's become twinks together.

Also, this whole weight control thing is a shit ton easier with a lot of ozempic and a lot of tren ace. Just sayin'.

I'm not sure about the twink part, but I'm down for the rest. It sounds like you've got a solid plan going.

I've not been taking Ozempic, as I want to get there naturally.

Keep up the good work, you've got this!

 

[HTTP Error 404]

I had a bit of a breakdown in March and went on an impromptu 7 day fast. Lost ~20 pounds in a week, that was pretty fun. Had ~230 to go, but, yeah. I'm now ~12 pounds heavier than I was before the March fast. Not quite my heaviest, but pretty close.

I'm heavier than Boogie2988, apparently. After his weight loss and maybe after his rebound -- I'd genuinely do a swan dive off the nearest bridge if I was over 500 like he was. Which is a fuck me moment cause I'm pear shaped and don't, er, notice it. Sneaks up on ya, ya know?

In the end, you get the body shape that reflects your lifestyle, eh?

Local quick care is advertising Ozempic / semaglutide injections for a decent price. Little over $125 first week, little over $30 each week afterwards... I presume the actual drug is included in that price and it's not just the office visit. I'm still kinda waiting for the other shoe to drop on that one before trying it, I'm hearing it can fuck up your dopamine receptors permanently, and having brain damage that prevents me from feeling joy ever again isn't on my list of fun things to try this year.