What should I do? (Pictures)

mdrax5
mdrax5 Posts: 20 Member
edited December 2024 in Health and Weight Loss
I'm 6'6 and use to be obese, weighing around 315 pounds over a year ago. I was overweight my whole life, and did not exercise as much as I should have been, and ate crap all day. I achieved my lowest weight possible at the end of 2017 weighing 205 pounds at my lowest, but noticed I still had a good amount of body fat on me. That's because I restricted my calories like crazy, and only did cardio 2-3 times a week. That changed around February of this year when I focused on lifting weights (at the time only dbs and a single bar), and eating slightly more as well.

Now I have been going to the gym 3 times a week for over 7 months and focus on compound lifts targeting my major muscle groups for around an hour. I still do cardio on my rest days, but not nearly as much as I use to (for example I would play basketball for an hour). I eat extremely quality food (oats, fruits, veggies, lean meat, etc.) and have a high protein diet.

Even though I have been cutting throughout this I gained about 15-20 pounds, which was probably a mixture of water weight and some muscle since I never lifted before. At the moment, my weight fluctuates from 220-225. I feel like I still have too much body fat on me though, and was wondering if I cut down to 190 or so if any muscle definition would show up, or if I would still remain skinny fat.

Also wondering if I should just bulk, even though I feel as if my body fat percentage is too high. Hard to tell what is loose skin from my weight loss and fat at times :|

Pictures: https://imgur.com/a/e5BCAWR

Replies

  • pierinifitness
    pierinifitness Posts: 2,226 Member
    I don’t think further weight loss will get you the leanness you seek. A good barbell program lifting heavier loads for a 5x5 set:rep protocol would be my suggestion.

    May I suggest Stronglifts? Do a Google search and read up. Good luck.
  • fitoverfortymom
    fitoverfortymom Posts: 3,452 Member
    Great job on your weight loss! I agree a heavy lifting program will get you closer to your vision.
  • Maxxitt
    Maxxitt Posts: 1,281 Member
    Lift heavy, eat at maintenance for 220 with focus on lean protein and complex carbs (don't be afraid of fat - 30% of of your calories should be there), and in 8 weeks re-assess.
  • nowine4me
    nowine4me Posts: 3,985 Member
    Agree with everyone here. Eat maintenance and lift thru February then see where you are. You look awesome BTW
  • mitch16
    mitch16 Posts: 2,113 Member
    Maxxitt wrote: »
    Lift heavy, eat at maintenance for 220 with focus on lean protein and complex carbs (don't be afraid of fat - 30% of of your calories should be there), and in 8 weeks re-assess.

    This.

    Also--you do have a fair bit of loose skin on your stomach. You did lose 100 lbs fairly quickly--as time goes by this may tighten up a bit. Or not depending on age/genetics.
  • mdrax5
    mdrax5 Posts: 20 Member
    Thanks everyone for the responses. I have been lifting heavy consistently since May, and eat closer to my maintenance on days I lift (3 times a week). Being tall, I guess the progress just won't be as apparent since it has to fill out my frame, but I'll keep at it and see where I am at in a couple more months. Patience is key lol
  • mdrax5
    mdrax5 Posts: 20 Member
    So it’s March now, my weight is currently hovering from 218-220. I have been going hard in the gym and eating the same quality foods, but do not look or feel much different as usual (only noticed slight definition in arms). My goal is to just get rid of the flab in my lower body and chest, would just cutting to a lower weight do this? Or should I just be patient?
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    mdrax5 wrote: »
    So it’s March now, my weight is currently hovering from 218-220. I have been going hard in the gym and eating the same quality foods, but do not look or feel much different as usual (only noticed slight definition in arms). My goal is to just get rid of the flab in my lower body and chest, would just cutting to a lower weight do this? Or should I just be patient?

    Which program are you doing? How much have your lifts progressed since December?
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    mdrax5 wrote: »
    So it’s March now, my weight is currently hovering from 218-220. I have been going hard in the gym and eating the same quality foods, but do not look or feel much different as usual (only noticed slight definition in arms). My goal is to just get rid of the flab in my lower body and chest, would just cutting to a lower weight do this? Or should I just be patient?

    Which program are you doing? How much have your lifts progressed since December?

    That^^
  • mdrax5
    mdrax5 Posts: 20 Member

    Which program are you doing? How much have your lifts progressed since December? [/quote]

    It is one I made from research recommendations and preference ABA, BAB format, Mon. Wed. Fri.

    A:
    Incline Bench
    Squat (up 10 pounds)
    Bent Row (up 10)
    Bicep Curl/Lateral Raise SS (up 5)
    Leg Curl (up 20)
    Alt Leg Raises

    B:
    Overhead Standing Press (up 5)
    Deadlift (up 10)
    Lat Pull Down
    Seated Row
    Leg Press (up 20)
    Pec Deck Fly
    Alt Leg Raises

    Been eating enough to maintain weight, sometimes slightly lower (2700-3000 calories)



  • kshama2001
    kshama2001 Posts: 28,052 Member
    mdrax5 wrote: »
    So it’s March now, my weight is currently hovering from 218-220. I have been going hard in the gym and eating the same quality foods, but do not look or feel much different as usual (only noticed slight definition in arms). My goal is to just get rid of the flab in my lower body and chest, would just cutting to a lower weight do this? Or should I just be patient?

    Do you have new pictures for comparison? Have you been taking measurements?

    How much have you gone up on weights since you started lifting?
  • psychod787
    psychod787 Posts: 4,099 Member
    Check out Bodybuilding.com. look into the furious 5.
  • paulbrttn
    paulbrttn Posts: 72 Member
    Your lifts haven't really progressed if up 10 pounds means your squat has only increased by 10lb between December and March. I'd suggest stronglifts or starting strength as a good beginners programme to progress. You'll be adding 10lb every 2 weeks.
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