my changed mindset

Kingoar1

hi sharing my experience, started at 225 dieted down to the 185 i am now in a few months altogether eating mostly 1200-1500 cals, and now im suffering from a slight form of skinny fat. didnt focus too much on my protein and lifted weights on and off. basically look like a smaller version of myself at 185, though theres of course more vascularity in my arms and legs, my overall shape hasnt changed much and thats 100% because i didnt focus on lifting weights and eating high protein. while i was lifting weights in the beginning even at 200 i was looking better than i am now at 185. and really a large part of why we do this, health reasons aside, is to look better and more aesthetic if i may be so bold to use that word. and having a solid amount of muscle is very important, for both males and females, but for my fellow males especially. so my advice to anyone starting out this amazing journey of yours, dont slack on the lifting weights and protein part, or youll lose quite a bit of muscle alongside the fat, making you look like a smaller version of what you are now. will be focusing on those things alongside eating at maintenance for the next 6 months- a year, cause what im starting to realize is the number on the scale isnt all that indicative of where you are on your journey. good luck and peace

DFW_Tom

Congratulations on the 40lb weight loss. Weight that your body doesn't have work to move all day. Every day. It is only natural to lose some muscle mass as you lean out unless you are getting enough macros (including calories) and working those muscles to maintain them. Not too sure many males could maintain muscle though if they are only consuming 1200-1500 calories a day. In that much of a calorie deficit, the body is going to consume protein to meet energy needs before sending amino acids to muscles. Heck, a body starving for energy, is going to break down muscles you work to keep just to fuel it's need to maintain basic metabolic functions. Hard workouts will only accelerate muscle degradation at that point, but the weight will come off faster if the number on the scale is that important to you. Not a very healthy way to target fat loss.

I worry when I see others using arbitrary timelines for changes. You stated you dieted down for a few months, then plan to change your focus for the next 6 months to a year while maintaining. What then? Sounds like you are put a finish line on your journey. I hope you achieve the body composition you desire and your journey towards a healthier you continues indefinitely.

sollyn23l2

Kingoar1 wrote: »

hi sharing my experience, started at 225 dieted down to the 185 i am now in a few months altogether eating mostly 1200-1500 cals, and now im suffering from a slight form of skinny fat. didnt focus too much on my protein and lifted weights on and off. basically look like a smaller version of myself at 185, though theres of course more vascularity in my arms and legs, my overall shape hasnt changed much and thats 100% because i didnt focus on lifting weights and eating high protein. while i was lifting weights in the beginning even at 200 i was looking better than i am now at 185. and really a large part of why we do this, health reasons aside, is to look better and more aesthetic if i may be so bold to use that word. and having a solid amount of muscle is very important, for both males and females, but for my fellow males especially. so my advice to anyone starting out this amazing journey of yours, dont slack on the lifting weights and protein part, or youll lose quite a bit of muscle alongside the fat, making you look like a smaller version of what you are now. will be focusing on those things alongside eating at maintenance for the next 6 months- a year, cause what im starting to realize is the number on the scale isnt all that indicative of where you are on your journey. good luck and peace

Eh, not a big deal. Eat some protein, do some weightlifting, you'll build up a bit. But, do understand that you're shape won't change... it can get bigger or smaller, but is dictated in large part by your genetics.... you skeleton and where your muscles attach.

kshama2001

sollyn23l2 wrote: »

Kingoar1 wrote: »

hi sharing my experience, started at 225 dieted down to the 185 i am now in a few months altogether eating mostly 1200-1500 cals, and now im suffering from a slight form of skinny fat. didnt focus too much on my protein and lifted weights on and off. basically look like a smaller version of myself at 185, though theres of course more vascularity in my arms and legs, my overall shape hasnt changed much and thats 100% because i didnt focus on lifting weights and eating high protein. while i was lifting weights in the beginning even at 200 i was looking better than i am now at 185. and really a large part of why we do this, health reasons aside, is to look better and more aesthetic if i may be so bold to use that word. and having a solid amount of muscle is very important, for both males and females, but for my fellow males especially. so my advice to anyone starting out this amazing journey of yours, dont slack on the lifting weights and protein part, or youll lose quite a bit of muscle alongside the fat, making you look like a smaller version of what you are now. will be focusing on those things alongside eating at maintenance for the next 6 months- a year, cause what im starting to realize is the number on the scale isnt all that indicative of where you are on your journey. good luck and peace

Eh, not a big deal. Eat some protein, do some weightlifting, you'll build up a bit. But, do understand that you're shape won't change... it can get bigger or smaller, but is dictated in large part by your genetics.... you skeleton and where your muscles attach.

We may be looking at "shape" differently. I'm a lot more round when I'm overweight, so think my shape does change quite a bit.

@Kingoar1 congrats on the 40 pound loss! I want to encourage you to think of strength training as something to do for the rest of your life. After you achieve your desired body composition, see if you can maintain it with these guidelines:

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670#:~:text=When to expect results,strength training sessions a week.

...You don't need to spend hours a day lifting weights to benefit from strength training. You can see significant improvement in your strength with just two or three 20- or 30-minute strength training sessions a week.

For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:

Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. Greater amounts of exercise will provide even greater health benefits. But even small amounts of physical activity are helpful. Being active for short periods of time throughout the day can add up to provide health benefits.

Strength training. Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.

Kingoar1

yeah, the bad genetics thing is just an excuse for people who dont have the discipline to lift weights and eat correctly for a prolonged period of time. i could have had the same mindset when losing 40 lbs, 50+ from my highest and blamed it on bad genetics and this and that and skeletal bs when ive never taken a physiology class in my life, but i didnt and am much healthier today despite my owns doubts and people like the 2nd person who subscribe to "ehing' others personal goals and desires but i understand its harder for women to gain muscle and "change their shape" persay so i can maybe see where your dismissiveness comes from but its 1000% possible, as witnessed by the many girls in the gym who came in and left with an hourglass figure. as for men many came in like me, overweight and little muscle mass and turned into mass monsters. its not a big deal yes for you, but to us trying to change our lives and bodies for the better, it is a big deal. thanks for commenting anyway solly, i apologize if i came across wrong. good luck with ur goals sharma.

Kingoar1

@DFW_Tom Appreciate the advice, and yeah i expected to lose muscle mass but it was compounded by me not consuming enough protein to try and minimize that loss alongside lifting. in fact as a beginner i was actually gaining muscle and losing fat while following that routine, but once i left the gym i also left the protein which was not conducive to being in the best shape i could be. ive recently invested in a home gym so ill be going hard on the weights which is why i want to be eating maintenence or at a slight surplus for the next 6months- a year. what had me fat before was bingeeating gaming, eating way too much, which are all bad habits i dont see myself ever going back to. kind of a depressed life i was living at the time which compounded my bad eating habits, but its life style changes for me that have been sticking. i stopped eating out, cook my own food, i dont mind sugar, but ive basically completely cut out any sort of snacks, dont buy them dont usually eat them when offered to me. the 6months-a year timeline is because i know thats what itll take for me to build that solid amount of muscle being a beginner/retrained individual as long as i stay disciplined. at that point ill reassess but what im thinking is either a cut at that point if im around 20% or if im 15%ish maintain or bulk. im older now so im not too interested in 6 pack abs and whatnot id be very happy at 15%. thanks for the worry and tips

Kingoar1

@kshama2001 sorry that negative woman was something else, but thank you for the kind words as well. i actually was enjoying lifting weights when i was for about 2 hrs a day 4 days a week and i know that may sound extreme, but with 3 minute rest times between sets, it wasnt too much. my new program is about 1 1/2 hours 5 days a week. i know ill still gain muscle doing much less, but im trying to go hard on the lifting and achieve as much gainz as possible as optimally as possible. as far as the cardio, did insanity a few years ago lost about 40 lbs as well in a month and a half then, but clearly bounced back from that one lol. now im kinda becoming a gymbro w the cardio, cant let it affect the gainz! lol, but ill try to introduce some more walking into my routine as well, thanks for the tips. also suffering from the gut problem, but its much smaller than it was so its not like my hard work went to waste, but i feel u 1000%