I went from morbidly obese to 6 pack abs! Ask me Anything
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Hi , your journey was amazing and inspiring. I started walking for 20 mins with warmups for 4days now . It feels amazing and there are some body pains and sores, Iam thinking to start a excersice routine in the evening for 10-15 more minutes with body weight excersice like push-ups ,squats etc. But Iam really concerned about whether my body will be able to keep up with the soreness and pain as Iam just started? Also your answer on start body weight training early hit me hard Iam willing to do it a bit of guidance will be helpful.iam 21years old female with 5.5inch height and 95kgs weight . Goal weight is 56.5kgs with muscle .1
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Wow! You look awesome. Great job!0
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Hi vismal. Thanks for this thread. I also follow you on youtube. Great info.
My top weight was over 300lbs several years ago. I'm currently down to 204 and I'm on the chubby side of skinny fat with all of it concentrated in my belly. I'm probably between 25 and 30% bf. I've developed a lot of discipline to maintain a 100 pound loss and have really got my nutrition dialed in. I'm losing my patience though with the gut! I'd like to be about 190 and lean out to about 15% bf. Maybe go lower during the summer. I know this will take time and dedication.
I'm 6 feet tall with a medium build. I'm eating around 210p, 250c, 80f for a total of 2500 most days. I eat mostly bro food and to be honest I really enjoy keeping it clean. I no longer have cravings. I refeed once a week bringing my carbs up over 300 and eat at about 2900 for that day. Usually just a chipotle burrito and tortilla chips or a quesadilla. I use whey with BCAA's and a creatine supplement. I'm tracking my 7 day average calories and comparing it to my weight and I'm losing about a half pound a week eating this way. I'm a respiratory therapist on an ICU and work 3 12 hours shifts. I usually come in over 20,000 steps per shift.
I am very new to strength training. I know I am making noob gains because my clothes fit different and I'm finally starting to have calves and quads. I'm also quickly getting definition in me biceps and triceps. I'm not really following a program however I have implemented the reverse pyramid style training from some kinobody videos I watched. I get 8.5 hours sleep on average and am recovering ok although sometimes I really hate my life with the DOMS after training legs.
My biggest question is how I can get over gym intimidation and start doing the big 3. I'm scared of the squat rack because I don't want to injure myself. Same with bench press and dead lift.
Would you recommend Ice cream fitness or Strong lifts? Do I need to eat a little more on training days or the day after to recover? Maybe more carbs?
Thanks again.1 -
I also was afraid of the squat rack and stuff, but when I did it keeping good form it was nothing ! You can do it too believe me
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I have a question,I have been counting calories for about 8 months or so now,and have lost around 95 lbs from my high of 284. I'm 189 right now, should I take a diet break and eat at maintinence for 2 weeks ?and should I start lifting? Thanks.0
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Soreness is temporary. You basically just have to deal with it. After a few sessions it will get better. If you constantly get sore and then take time off, you'll never really adapt and the soreness will never really subside. Just embrace it now and no it's only going to last a little while.likhitha5454 wrote: »Hi , your journey was amazing and inspiring. I started walking for 20 mins with warmups for 4days now . It feels amazing and there are some body pains and sores, Iam thinking to start a excersice routine in the evening for 10-15 more minutes with body weight excersice like push-ups ,squats etc. But Iam really concerned about whether my body will be able to keep up with the soreness and pain as Iam just started? Also your answer on start body weight training early hit me hard Iam willing to do it a bit of guidance will be helpful.iam 21years old female with 5.5inch height and 95kgs weight . Goal weight is 56.5kgs with muscle .mellowadam wrote: »Hi vismal. Thanks for this thread. I also follow you on youtube. Great info.
My top weight was over 300lbs several years ago. I'm currently down to 204 and I'm on the chubby side of skinny fat with all of it concentrated in my belly. I'm probably between 25 and 30% bf. I've developed a lot of discipline to maintain a 100 pound loss and have really got my nutrition dialed in. I'm losing my patience though with the gut! I'd like to be about 190 and lean out to about 15% bf. Maybe go lower during the summer. I know this will take time and dedication.
I'm 6 feet tall with a medium build. I'm eating around 210p, 250c, 80f for a total of 2500 most days. I eat mostly bro food and to be honest I really enjoy keeping it clean. I no longer have cravings. I refeed once a week bringing my carbs up over 300 and eat at about 2900 for that day. Usually just a chipotle burrito and tortilla chips or a quesadilla. I use whey with BCAA's and a creatine supplement. I'm tracking my 7 day average calories and comparing it to my weight and I'm losing about a half pound a week eating this way. I'm a respiratory therapist on an ICU and work 3 12 hours shifts. I usually come in over 20,000 steps per shift.
I am very new to strength training. I know I am making noob gains because my clothes fit different and I'm finally starting to have calves and quads. I'm also quickly getting definition in me biceps and triceps. I'm not really following a program however I have implemented the reverse pyramid style training from some kinobody videos I watched. I get 8.5 hours sleep on average and am recovering ok although sometimes I really hate my life with the DOMS after training legs.
My biggest question is how I can get over gym intimidation and start doing the big 3. I'm scared of the squat rack because I don't want to injure myself. Same with bench press and dead lift.
Would you recommend Ice cream fitness or Strong lifts? Do I need to eat a little more on training days or the day after to recover? Maybe more carbs?
Thanks again.
Congrats on your success so far. Basically getting over gym intimidation requires just diving in. You will not injure yourself doing lifts if you start with extremely light weight and focus on form. I'd rather see someone squat half their bodyweight to proper depth with a neutral spine than see someone round their back and go half way down with 2x bodyweight. Stronglifts and ICF are both decent programs. Stronglifts is more simplified and might work better if you are still eating in a caloric deficit. I do not personally eat more calories on workout days but I have in the past. It's really just personal preference.1 -
Yes, while my immediate family is normal weight for height, obesity as well as coronary artery disease runs in both sides of my family. Genetics will not stop you from being as lean as you want. Anyone can accomplish that. No one is destined to be fat. Genetics do make it harder for certain individuals to get lean, but never impossible. Also, most people have average genetics (hence average). Those who are genetically predisposed to obesity must remember that regardless of genetics, obesity is a 100% modifiable condition. You might have to eat a little less, exercise a little more, and be hungry more often than someone with no predisposition, but it is completely in your control to be as lean as you desire. Strength training for beginners doing a 3x a week total body workout should take around an hour to accomplish, maybe a bit longer.rldeclercq4 wrote: »I'm wondering if you have big family members? I have a lot of obesity in my family and so I keep thinking that whatever I do I could never look like this because of genetics. This all despite the fact my three siblings are all at a very healthy weight including my sister who has had 4 kids. I've got a lot of cousins, aunts, uncles, grandparents, my mom, etc who were all overweight. When I started here in January I was 367 and my last weigh in was 342. I've cut way back on calories and have been doing cardio almost everyday. Based on the research I've done and what you corroborate here I have a plan to start incorporate strength training very soon ( I did cardio so far just so I can feel like I can breathe again while exercising). How long were your strength training exercises? (Sorry if you've answered either of those, I just don't have the time to scroll through 63 pages of comments).
Back again, I was just reading some of this thread and wanted to thank you for encouraging me. Since my question to you back in February I've lost about 110 more lbs, so things are going great on that front! And yes I did eventually add weightlifting, now I'm lifting about 3 times a week. My primary goal is still weight loss at the moment but the strength training I believe has gone a long way in changing my overall physique. I feel like I'm pretty lean for 230, but my goals is to get closer to or even under 200 before I really focus on building muscle mass0 -
Hi, really need your advice, if you ever faced what I am facing, few weeks back i started with heavy dumbbells and increased my workout time using them, but last Sunday, i suddenly started feeling very very weak and now i have not worked out for 5 days
. On Wednesday i felt so weak that even a slow walk of half an hour had made me feel extremely weak. Till last week, i could have walked for 90 minutes (slow pace) easily and high pace, for an hour. My legs are somehow feeling very very tired. Please give me your suggestions, I want to come out of it asap. Missing my exercise sessions and after 16 months i was finally able to come out of Plateau, now dont want to be on plateau again !!! 0 -
Yes, and YES! Diet breaks should usually happen every 8-12 weeks. When you are very overweight you can stretch that a bit, but now that you've lost a lot of weight, you should incorporate them more frequently. Lifting at any weight is always a good choice for improving body composition.hawkmancody wrote: »I have a question,I have been counting calories for about 8 months or so now,and have lost around 95 lbs from my high of 284. I'm 189 right now, should I take a diet break and eat at maintinence for 2 weeks ?and should I start lifting? Thanks.rldeclercq4 wrote: »
Wow that is Excellent! I love hearing success stories! Keep up the good work!rldeclercq4 wrote: »
Back again, I was just reading some of this thread and wanted to thank you for encouraging me. Since my question to you back in February I've lost about 110 more lbs, so things are going great on that front! And yes I did eventually add weightlifting, now I'm lifting about 3 times a week. My primary goal is still weight loss at the moment but the strength training I believe has gone a long way in changing my overall physique. I feel like I'm pretty lean for 230, but my goals is to get closer to or even under 200 before I really focus on building muscle mass
Something coming on that quickly and profoundly sounds like some kind of illness or bug to me. It should probably just go away on its own. If not I'd probably see a doctor and get checked out.Hi, really need your advice, if you ever faced what I am facing, few weeks back i started with heavy dumbbells and increased my workout time using them, but last Sunday, i suddenly started feeling very very weak and now i have not worked out for 5 days. On Wednesday i felt so weak that even a slow walk of half an hour had made me feel extremely weak. Till last week, i could have walked for 90 minutes (slow pace) easily and high pace, for an hour. My legs are somehow feeling very very tired. Please give me your suggestions, I want to come out of it asap. Missing my exercise sessions and after 16 months i was finally able to come out of Plateau, now dont want to be on plateau again !!!2 -
Hi Vismal, I know you've been very busy--just curious on how all your studying, etc., is going for you. Hope you made good progress on your goals in the last few months--you've been so helpful and inspiring to many of us! Happy New Year!1
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This thread is ENORMOUS. Both in size and in awesomeness!
I have no question, just wanted to say: massive respect to you sir. Really inspiring. I was originally planning to wait with working out, until I had dropped to a lower BF %. Your advice has made me understand that it's important lift weights to maintain muscle while cutting. Sounds like great advice, so that's what I'll be doing. Thanks man! 3 -
Nice work! So inspiring!0
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So inspiring! I can't wait to start lifting again
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I started lifting again and I am amazed at how little I can bench compared to what I used to be able to. I used to be able to bench 175 before financially I couldn't afford to go to the gym and had to stop going. This week on the ICF 5x5 I could bench 65 my other numbers are practically the same as before I quit but my question is Should I still try to loose fat while lifting or should I bulk for 3 months or so? I am still in the overweight bmi at around 26. Or should I recomp. 0
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What an inspiration!0
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So far so good. I have a little under a year left until I complete my graduate program. I can't wait!stephenearllucas wrote: »Hi Vismal, I know you've been very busy--just curious on how all your studying, etc., is going for you. Hope you made good progress on your goals in the last few months--you've been so helpful and inspiring to many of us! Happy New Year!
A BMI of 26 is barely overweight and depending on the muscle you carry it might not be overweight at all. For instance, in my profile picture I have a BMI of 26.4. As to whether you should cut or bulk that is completely up to you. Would you rather be leaner and then focus on gaining muscle mass or would you prefer to gain the muscle now and then remove fat afterwards? Whichever is more important to you at the moment is the correct answer.hawkmancody wrote: »I started lifting again and I am amazed at how little I can bench compared to what I used to be able to. I used to be able to bench 175 before financially I couldn't afford to go to the gym and had to stop going. This week on the ICF 5x5 I could bench 65 my other numbers are practically the same as before I quit but my question is Should I still try to loose fat while lifting or should I bulk for 3 months or so? I am still in the overweight bmi at around 26. Or should I recomp.
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Hey dude, I've been checking out your vids on YT and saw your opinion on not eating back any earned calories. My question is: do you feel the same about so-called "refeed days"? Say for example, I cut at a daily 500 calorie deficit and I workout 3 times a week. Since my diet is already in place for my cutting, would it be a good idea to take one day in the week and add those workout calories back into my diet with extra carbs and fats? I heard that it will keep the metabolism from slowing down and that eating more carbs will replenish glycogen levels. I was wondering what your take on this is.0
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Well Done just started on the journey, after 2 years out after a heart attack hope to have Abs like you at some point well done1
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you mention a few pages back for a beginner to start with 3 days/week full body weight training, and I think 3 days cardio. you also mention if you use hiit for cardio to only do hiit one out of the 3 cardio days. why is that?
also, for the weight training you recommend 5x5, which looks like a great program to follow, but the heavy weight sounds so intimidating! if i'm at the start of my weight loss adventure (i have about 60 pounds to lose, i'm a 50 yo woman, 5'9"), is 5x5 a good place to start or is starting slowly, with lower weights and higher reps better while i'm initially in a weight loss phase early on?
thank you so much!
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Can you tell me how many calories I should be having a day to loose weight? Im 29 female . Height 4ft 11, weight 8st 7, minimal exercise0
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A refeed day is only necessary for those who are already fairly lean. They do less to help your metabolism and more to fuel workouts through glycogen replenishment and can also be a psychological break. If you want to reduce the mild adaptations that occur during dieting a 2 week diet break, not a refeed, is the best approach.Hey dude, I've been checking out your vids on YT and saw your opinion on not eating back any earned calories. My question is: do you feel the same about so-called "refeed days"? Say for example, I cut at a daily 500 calorie deficit and I workout 3 times a week. Since my diet is already in place for my cutting, would it be a good idea to take one day in the week and add those workout calories back into my diet with extra carbs and fats? I heard that it will keep the metabolism from slowing down and that eating more carbs will replenish glycogen levels. I was wondering what your take on this is.
If you are already lean and want a refeed you do not want extra fats during a that day, fats should be get as low as reasonably possible during a refeed. I usually eat maintenance calories, my normal amount of protein, 30 grams of fat or less, and the rest carbs. Refeeds are not cheat days. They are just as structured as any other day just with different macros.
Well, 3 days lifting and 3 days cardio is the maximum I recommend but is too much for many people. Capping HIIT at 1 day is because it taxes recovery similar to lifting. So 3 days lifting + a HIIT day for the body is a lot when recovery is already impaired due to being in a calorie deficit. The focus of losing weight should always be based on diet and not cardio. Cardio is a tool to burn additional calories but too much of it can cause problems for many people. There is no beneficial reason to doing high reps with low weights when in a calorie deficit. 5x5 "heavy" training helps preserve lean muscle tissue. You must remember that heavy is subjective though. Whatever weight causes the 5x5 to be a challenge and causes you to just barely finish the set is considered "heavy" for you, even if it's an empty bar. I would say if you are unfamiliar with lifting in general that squat and deadlift can be dangerous if performed incorrectly and starting with dumbbell variants of those lifts is acceptable until you grow more comfortable.jennyooh99 wrote: »you mention a few pages back for a beginner to start with 3 days/week full body weight training, and I think 3 days cardio. you also mention if you use hiit for cardio to only do hiit one out of the 3 cardio days. why is that?
also, for the weight training you recommend 5x5, which looks like a great program to follow, but the heavy weight sounds so intimidating! if i'm at the start of my weight loss adventure (i have about 60 pounds to lose, i'm a 50 yo woman, 5'9"), is 5x5 a good place to start or is starting slowly, with lower weights and higher reps better while i'm initially in a weight loss phase early on?
thank you so much!
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I am unfit and round (for background)
I have tennis elbow (would be funny if it didn't hurt so much,)
I would like to lift but am scared of pain.
Did you have to work with any injuries?0 -
This is so inspirational. I have lost 25 Pounds with 75 to go. I have had people tell me that I shouldn't be lifting weights or doing any resistance training until I get to my goal weight. I did not listen. And seeing your success makes it so worth it 0
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are you single? 2
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Strokingdiction wrote: »Did you lift during your entire weigh loss? If so, what type of lifting did you do?
Extremely impressive physique change, btw!
This☝0 -
Very petite women are sometimes hard to guess a calorie goal for and unfortunately often times that goal is very low. I typically recommend starting at around 10 calories per lb you weigh for weight loss which puts you right around 1200 calories. It's a decent starting point. I'd track calories closely and try to clock in around 1200. If after a few weeks you lose weight then you can remain at that number, if you do not, slowly reduce calories.connorlauren3638 wrote: »Can you tell me how many calories I should be having a day to loose weight? Im 29 female . Height 4ft 11, weight 8st 7, minimal exerciseharribeau2012 wrote: »I am unfit and round (for background)
I have tennis elbow (would be funny if it didn't hurt so much,)
I would like to lift but am scared of pain.
Did you have to work with any injuries?
I had a pretty severe back injury a few years ago that still dictates how I can train today. I am forced to choose less than optimal exercises in order to not re-injure myself. My advice would be to find out which exercises you tolerate and find substitutes for those you do not. While substitutions aren't always optimal, they allow you to train injury free which is going to be most import for the long run.Taylor076097 wrote: »This is so inspirational. I have lost 25 Pounds with 75 to go. I have had people tell me that I shouldn't be lifting weights or doing any resistance training until I get to my goal weight. I did not listen. And seeing your success makes it so worth it
For whatever reason many people are pretty ignorant when it comes to understanding resistance training. They read to many magazines and believe too many fitness myths. Weight training is extremely important for someone trying to lose weight if body composition is at all part of their goal.Savagedistraction wrote: »are you single?
Married with a baby girl 0 -
I was told by a trainer that you could not lose weight and gain muscle at the same time...then how can lifting while trying to lose weight help? I am 5'6 female and weigh 161 (weight goal of 130, at my highest 5 years ago I was 240)and have been going to the gym for almost a month 5 days a week and haven't lost any weight (though oddly enough my clothes fit better) ,have only just started with myfitnesspal this last week and never go over calories (though I have discovered using it that I have more fat and sugar in my diet than I thought) anyways....I don't want too much loose skin but I also wanted to get smaller before I put on lean muscle mass and so confused on how to do so
Congrats on your progress and maintaining btw, very motivating! 0 -
The trainer who told you this is wrong. There are a few categories of people who can gain lean tissue while they lose weight. Teenagers, the obese, people on PEDs, and those new to weight training (or coming off of a long break from weight training). If you fall into one or more of those categories you can gain some mass whilst losing weight. In the trainers defense it's not nearly as much mass as someone who is gaining weight but it can be significant. Even if you do not fall into any of the above groups, there is still a very important reason to incorporate weight training into any weight loss program. Lifting weights also prevents the loss of lean tissue whilst losing fat. When you reach your goal weight, if you lifted weights the entire time, you will be left with more lean tissue than if you did not lift weights.trinityann8423 wrote: »I was told by a trainer that you could not lose weight and gain muscle at the same time...then how can lifting while trying to lose weight help? I am 5'6 female and weigh 161 (weight goal of 130, at my highest 5 years ago I was 240)and have been going to the gym for almost a month 5 days a week and haven't lost any weight (though oddly enough my clothes fit better) ,have only just started with myfitnesspal this last week and never go over calories (though I have discovered using it that I have more fat and sugar in my diet than I thought) anyways....I don't want too much loose skin but I also wanted to get smaller before I put on lean muscle mass and so confused on how to do so Congrats on your progress and maintaining btw, very motivating!5 -
I've been looking for a program that I can stick to for the next 18 weeks while cutting. I need a novice full body workout to do 3 x week. I like things simple and straightforward. That's why I was drawn to the Stronglifts program, but also a little put off by the high set count & doing squats every time. Then I saw this program on Reddit, an adaptation to Greyskull LP. I kinda like its progression system, fewer sets and separating squats and deadlifts. Feels like something I can stick to. Any thoughts on this program?0
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