I went from morbidly obese to 6 pack abs! Ask me Anything

Great thread and congrats on all of your success! II started my journey at 290lbs and am currently down to 247. My goal is around 190. I am 42 years old.

My question is in regards to lifting. When I hit my goal of about 190 I want to start trying to put on muscle mass. I currently lift weights but I understand that I cannot build mass while on a deficit and the lifting at this stage is only so my body doesn't burn my muscle mass. I'm of average size right now, slightly muscular but definitely not huge. I lifted weights in my teens and 20's but from there on I didnt do much up until about a year ago when I began my weight loss journey.

When I hit my goal how much should I increase my calorie intake and for how long? weeks or months? I'm currently on a 1000 cal a day deficit and eat about 2600 cals a day. As I get closer to my goal my cal intake should be around 2000 taking in consideration recalculating my TDEE as my weight drops. I dont want to gain too much weight and erase my months of progress. Thats a bit scary to think about happening but I want to get more muscle mass.

I was watching a great new bodybuilding documentary called Generation Iron and some of the bodybuilders said they eat well over 7000 cals a day to bulk up. I understand that a professional bodybuilders diet to gain mass will be different than an ordinary person who wants to make quality mass gains. In your opinion what would be a respectable caloric increase to build mass once I hit my goal? Also should I slowly increase my calories or jump all in at once?

Thanks!

Ahh the first bulk.. It scared the hell out of me to actually set a goal of gaining weight. I had worked so hard and the simply though of ruining all that work was horrifying. Fear not though, when executed correctly you can gain quality mass while keeping fat gains minimal. 1st you must except that you will gain some fat, albeit a small amount. But that's fine because at that point you should be pretty darn good at losing fat! The key to keeping lean while bulking is to GO SLOW! I cannot tell you exactly how many calories you will need. But you can figure it out through trial and error. First, whatever your calories are set at when you stop losing fat, add 500 to that. Give it two weeks, a month even if you have been dieting for a long time. You will gain some weight at that point but it's not fat, it's water and glycogen. Don't worry about it. After that initial water weight ceases you want to slowly add about 100 calories to your daily total each week until you get to a point where you are gaining around 0.5 lbs a week. That's the magic rate of gain that seems to keep the muscle coming but the fat at bay. Bulking is SLOW. I personally don't bulk for less then 4 months at a time and prefer to go for 6. You might find your weight stalling from time to time. If 2 weeks go by with no increase in weight, add in another 100 calories. I usually start my bulks at 3300 calories and end up eating 3500 to 4000 by the time the bulk is through. The other important thing is to train HARD. Your strength should be increases. You need to increase the weights you lift over time. That's the key to gaining mass. If you do the same weights for the same reps every time you train, you will not gain strength. Keep pushing the weights up any chance you get (but form most also remain good. It's not a true weight increase if form decreases). I guess that's bulking 101! Enjoy the extra calories!

I love you. In a platonic admiration way. I think it's so important to be helpful and kind while you post here, and I appreciate your help. Here are some of my observations: correct me if I am wrong...

If you are new to weight lifting and are on a deficit, you can build mass if you are very overweight. You have to be eating protein and watching your macros (Gnc has a good supplement shake) but it is possible.

I agree that anyone on a weight loss regime should do strength training from day one! I am using resistance bands because I can't afford a gym or free weights. I also got some kettlebells. I can barely lift 10 pounds, but I'm trying. And women can benefit too. You won't bulk up like the Hulk unless you really really try.

I take supplements like Taurine and L-Argine and a pill specifically designed with amino acids. I can't stress enough the benefit of a healthy fat like Fish Oil with Omega 3. I've also become an avid label reader and avoid any trans fat or hydrogenated crap (oil mixed with a metal like aluminum! Yuck! )

My friends use a website called A Workout Routine because the guy gives good advice. Have you checked it out? I was told that if you can do 20 reps at a certain weight with no problem, it's time to add weight. Maybe you'll do less reps but its better.

My personal journey is a bit rocky. I'm not losing as fast as my 300 pound counterparts, and it's frustrating. But I feel better and I think I'm shrinking. How can I rock that weight loss? Do you recommend more exercises or no carbs and sugar?

You look great dear, and I know you're feeling purpose driven!

I agree, start lifting right from the get go. Obese individuals and newbies to training can gain a little mass when they first start lifting. People blow WAY out of proportion how much mass that is. I wouldn't even worry about it. Focus on strength. I agree that lifting does not make women bulky. Steroids do. Most women couldn't look "hulk" like if they poured their hearts and souls into it. That requires the use of PED's so there's no reason to fear lifting! Transfats might be the only thing I try to avoid completely. They are unnecessary and should be banned outright. I am a big believer in moderation but transfats should be avoided completely. Manipulating carbs or sugar will not help with weight loss. The only way to lose weight quicker is to either burn more calories, consume less calories, or both. People who have success with low carb do so simply because it allowed them to cut more overall calories. If you feel like your calories are already low, always check over how accurate they are tracked. Food should be weighed on a scale not in cups or tablespoons. Those are meant for liquids. Track everything you eat, every day. I would bet all the money I had that all the people who post about eating 1200 calories and not losing weight are eating WAY more then that but simply tracking incorrectly.

hello! i have lost every fat in my body except my belly fat. i play basketball most of the time. i have a set of dumbbells at home. about a week now started visiting the gym and starting lifting. but how do i get rid of the belly fat? i am starting to get frustrated. i've been doing this routine for a year now.

Unfortunately you cannot spot reduce fat. Anyone who claims to have a workout or product that can do this is LYING or misinformed. It's mostly genetic where fat comes off first. For most people the belly, especially the lower abdominal area is the last place for fat to go. You must simply continue losing fat until it eventually drops from the area of concern. Also you must have realistic goals. At my absolute leanest I can still pinch an inch on my love handles...

additional info, ( sorry for flooding you guys)
started a diet plan when i discovered that you can track your calories easily with MFP. that's only about a week now. and feel it will be a big change for me.

If your goal is to lose fat you simply need to track everything you eat, and reduce calories when weight loss stalls. I would lift heavy weights to help maintain muscle as you lose the weight. That's all you need to do!

Have you noticed any significant differences when you polish your ol fella?

We're all adults here so I can answer this honestly. As far as that department is concerned, at my heaviest my sexual function was lackluster at best. Things in that depart fire on all cylinders will a trubocharger now! Also, the fat covering that area can prevent men from looking as big as they actually are. I was pleasantly surprised at the extra length that was revealed If that isn't an incentive to lose weight, I don't know what is!