i need help
duckster0928
Posts: 23 Member
should i cont to build muscle while losing fat losing about 1 pound per week on a 2000 calories 140 grams of protein intake or should i just focus on fat loss and eat 1600 calories less carbs 100 grams of protein intake more cardio ?
i used to be 330 pounds
now i'm 187 pounds also i'm 6ft tall 
i really want to lose my fat around my chest to the point where its just skin
i used to be 330 pounds
now i'm 187 pounds also i'm 6ft tall i really want to lose my fat around my chest to the point where its just skin12
Replies
-
@duckster0928 I'm leaving this to the athletes, bodybuilding and lifting pros here. You've worked so hard and they'll help you get the rest of the results you're working towards. Best regards for the rest of your future, duckster0928.6
-
Diatonic12 wrote: »@duckster0928 I'm leaving this to the athletes, bodybuilding and lifting pros here. You've worked so hard and they'll help you get the rest of the results you're working towards. Best regards for the rest of your future, duckster0928.
ty4 -
Just curious @duckster0928, do you lift at all? If so, is it a home gym or do you do something else to build muscle?
You've made such great progress!3 -
-
Just curious @duckster0928, do you lift at all? If so, is it a home gym or do you do something else to build muscle?
You've made such great progress!
yes i do legs chest arms deadlifts XD
deadlift: 185 pr 5 reps, bench 165 2 reps, squat 185 5 reps,barbell curl 85 5 reps
its hard to tell since i have a lot of fat
but i do lift 4 times a week and do 30min 5 incline 3 speed walking as my workout finisher 4-5 times a week other than that i intermediate fast 17/7 everyday cheat meal i don't really do cheat meals cause i don't get cravings so 1-3 times a month if any special occasion, forgot to add i've been lifting for about 2 months now i did previously stop for a year though 5 -
Nice set-up! 👍🏿 The calvary has been called (I'd have added in @sardelsa too) so you'll have lots of input in no time!
ETA: The work you've put in (both weight-loss and adding muscle) is obvious...and inspiring! Not everyone builds muscles with weights which is why I was probing a bit about your routine. I'm sure you'll get lots more questions 😉 All will be with the goal to be helpful to you!3 -
Diatonic12 wrote: »
tnx for the shout out3 -
duckster0928 wrote: »Just curious @duckster0928, do you lift at all? If so, is it a home gym or do you do something else to build muscle?
You've made such great progress! yes i do legs chest arms deadlifts XD
deadlift: 185 pr 5 reps, bench 165 2 reps, squat 185 5 reps,barbell curl 85 5 reps
its hard to tell since i have a lot of fat but i do lift 4 times a week and do 30min 5 incline 3 speed walking as my workout finisher 4-5 times a week other than that i intermediate fast 17/7 everyday cheat meal i don't really do cheat meals cause i don't get cravings so 1-3 times a month if any special occasion
Congrats on your hard work!
That may be more loose skin than fat...
How long have you been at 187? What's your goal weight? People have reported their loose skin tightening up a year or two after reaching goal.
Also, increasing muscle mass may help improve the appearance of loose skin, so now is definitely not the time to stop lifting
https://www.healthline.com/nutrition/loose-skin-after-weight-loss3 -
Yes you should keep training while losing - it's a great thing to do for your health and body composition whether you are losing, gaining or maintaining weight.
There is nothing for you to gain from stopping, it's one of the strongest signals for your body to retain muscle while in a deficit. As you get leaner it becomes more important and not less.
Would disagree that you "have a lot of fat" - you have a lot of loose skin which is not surprising with the amount you have lost.
"More cardio?" - more than what?
What is your goal from cardio?
Cardio doesn't equal fat loss (that's a result of your calorie deficit) it equals cardiovascular health and fitness. Certainly don't think you should do none but your fitness goals and enjoyment of your exercise should determine how much is the right amount for you.
Your protein could usefully be higher especially if you continue to cut.
Carbs - don't know why you feel the need to limit them so can't comment.5 -
i only cut on carbs on my rest days and eat high carbs on my workout daysYes you should keep training while losing - it's a great thing to do for your health and body composition whether you are losing, gaining or maintaining weight.
There is nothing for you to gain from stopping, it's one of the strongest signals for your body to retain muscle while in a deficit. As you get leaner it becomes more important and not less.
Would disagree that you "have a lot of fat" - you have a lot of loose skin which is not surprising with the amount you have lost.
"More cardio?" - more than what?
What is your goal from cardio?
Cardio doesn't equal fat loss (that's a result of your calorie deficit) it equals cardiovascular health and fitness. Certainly don't think you should do none but your fitness goals and enjoyment of your exercise should determine how much is the right amount for you.
Your protein could usefully be higher especially if you continue to cut.
Carbs - don't know why you feel the need to limit them so can't comment.
1 -
well i have 197 2 months ago so i'm still losing as of now as for weight goal i aint stopping till my chest area has no more fat just skin. so hopefully 175-180kshama2001 wrote: »duckster0928 wrote: »Just curious @duckster0928, do you lift at all? If so, is it a home gym or do you do something else to build muscle?
You've made such great progress! yes i do legs chest arms deadlifts XD
deadlift: 185 pr 5 reps, bench 165 2 reps, squat 185 5 reps,barbell curl 85 5 reps
its hard to tell since i have a lot of fat but i do lift 4 times a week and do 30min 5 incline 3 speed walking as my workout finisher 4-5 times a week other than that i intermediate fast 17/7 everyday cheat meal i don't really do cheat meals cause i don't get cravings so 1-3 times a month if any special occasion
Congrats on your hard work!
That may be more loose skin than fat...
How long have you been at 187? What's your goal weight? People have reported their loose skin tightening up a year or two after reaching goal.
Also, increasing muscle mass may help improve the appearance of loose skin, so now is definitely not the time to stop lifting
https://www.healthline.com/nutrition/loose-skin-after-weight-loss
3 -
Congratulations on your amazing positive results: Your transformation is literally incredible. I wouldn't know it was the same guy. You look stronger, healthier, the whole deal.
Did you say how tall you are? If you did, I missed it on a re-read.
I agree with sijomial and others: You don't have a lot of fat anymore. You have some loose skin, and a bit of remaining subcutaneous fat in the areas you say you're concerned about.
My loose skin kept shrinking for at least 2 years after I reached goal weight. I lost far less weight than you did, but at a much older age, so we're not really comparable. Still, if you're just reaching the last stages of weight loss, I think you'd have reasonable expectation of substantial changes ahead.
Did you lose quite fast? If so, that may've limited skin shrinkage so far. It's not so much that fast loss causes more loose skin, IMO, but that fast loss offers less time for skin shrinkage in parallel time with fat loss. IME, skin shrinkage as a slow thing, and starts for serious after most of the fat depletes from a body area so that it's not conspiring with gravity to keep skin stretched.
So, that's my main message based on experience.
Others who were given a shout out will have more authoritative opinions on what you should do from here . . . but, opinionated li'l ol' lady that I am, I'll offer one: I'd suggest going for slow loss (slower than a pound a week might even be good at this point), really good overall nutrition with a *minimum* of 140g protein daily, and up to 180+ or so would be just fine if you can do it happily. Keep up a good progressive lifting routine. If you can fit in some cardio while keeping good overall life balance (and can enjoy doing it), then do a moderate amount of cardio for health and fituness reasons, but fuel it rather than using it to lose weight faster.
Best bets, iMO: Slow fat loss, priority on strength training, excellent overall nutrition (protein, healthy fats, plenty of veggies and fruits for fiber and micros), some cardio for heart health, good hydration. There's no reason to fear carbs, and in fact lots of reasons to get good amounts of varied, colorful fruits and veggies that usually come with quite a few carbs in them.
Consistency and patience will be your best strategies from here on out. Given how much you've already achieved. I'd lay bets that you're going to make really good continuing progress!8 -
i'm 6ft also, i did lose fat pretty fast the first 8 months 20 years old i went from 330 to 240. then another half a year went from 240 to 220 after that i started lifting weights and stayed stable 215-220 for about 22-24, then i stopped working out lost all my muscle went on a diet for 3 months went from 215 down to 186 in 3 months this is with no muscle since i stopped working out entirely. I stopped at 186 for about half a year again i stayed stable till i went on holiday this year for a month gained 10 pounds from asia carbs don't work well with me XD back to 196 after now its been 2 months i started dieting and working out again i'm 187 with muscle now thanks for the reply btwCongratulations on your amazing positive results: Your transformation is literally incredible. I wouldn't know it was the same guy. You look stronger, healthier, the whole deal.
Did you say how tall you are? If you did, I missed it on a re-read.
I agree with sijomial and others: You don't have a lot of fat anymore. You have some loose skin, and a bit of remaining subcutaneous fat in the areas you say you're concerned about.
My loose skin kept shrinking for at least 2 years after I reached goal weight. I lost far less weight than you did, but at a much older age, so we're not really comparable. Still, if you're just reaching the last stages of weight loss, I think you'd have reasonable expectation of substantial changes ahead.
Did you lose quite fast? If so, that may've limited skin shrinkage so far. It's not so much that fast loss causes more loose skin, IMO, but that fast loss offers less time for skin shrinkage in parallel time with fat loss. IME, skin shrinkage as a slow thing, and starts for serious after most of the fat depletes from a body area so that it's not conspiring with gravity to keep skin stretched.
So, that's my main message based on experience.
Others who were given a shout out will have more authoritative opinions on what you should do from here . . . but, opinionated li'l ol' lady that I am, I'll offer one: I'd suggest going for slow loss (slower than a pound a week might even be good at this point), really good overall nutrition with a *minimum* of 140g protein daily, and up to 180+ or so would be just fine if you can do it happily. Keep up a good progressive lifting routine. If you can fit in some cardio while keeping good overall life balance (and can enjoy doing it), then do a moderate amount of cardio for health and fituness reasons, but fuel it rather than using it to lose weight faster.
Best bets, iMO: Slow fat loss, priority on strength training, excellent overall nutrition (protein, healthy fats, plenty of veggies and fruits for fiber and micros), some cardio for heart health, good hydration. There's no reason to fear carbs, and in fact lots of reasons to get good amounts of varied, colorful fruits and veggies that usually come with quite a few carbs in them.
Consistency and patience will be your best strategies from here on out. Given how much you've already achieved. I'd lay bets that you're going to make really good continuing progress!
gonna keep on this diet for another 2-3 months hopefully5 -
I will add to the chorus of seeing more loose skin than anything substantial in terms of fat.
You're also of a good height at 6 ft, right. 30lbs in 3 months recently is quite fast. Remember that you're no longer obese.
Stable, slow. Not things I would have wanted to hear in my 20s but I'm with the "little ol lady who rows" in terms of a great plan for moving forward.
I would also start considering long term athletic endeavours and physical activities I enjoy and concentrate on them more than just on straight weight control. So I would just let weight drift slowly down while doing all I wanted to do on a daily basis as opposed to primarily concentrating on faster loss.
Percentages say that you want to lay groundwork that creates multiple obstacles to regain regain being the real enemy.
Avoidance of regain is a bigger % payoff than more progress! So of course I would AIM for progress---but would take it easy instead of forcing it.
Awesome job so far! But looking at your original question no, I would not reduce calories and would not increase cardio to speed loss.
Some of the lifting people may comment, if you discuss it, whether your lifting program is complete and optimized for your current level. You may be able to achieve even better results by following a proven program if you're not already doing so.
Take care.3 -
you didnt read that correctly that was last year 30 lbsI will add to the chorus of seeing more loose skin than anything substantial in terms of fat.
You're also of a good height at 6 ft, right. 30lbs in 3 months recently is quite fast. Remember that you're no longer obese.
Stable, slow. Not things I would have wanted to hear in my 20s but I'm with the "little ol lady who rows" in terms of a great plan for moving forward.
I would also start considering long term athletic endeavours and physical activities I enjoy and concentrate on them more than just on straight weight control. So I would just let weight drift slowly down while doing all I wanted to do on a daily basis as opposed to primarily concentrating on faster loss.
Percentages say that you want to lay groundwork that creates multiple obstacles to regain regain being the real enemy.
Avoidance of regain is a bigger % payoff than more progress! So of course I would AIM for progress---but would take it easy instead of forcing it.
Awesome job so far! But looking at your original question no, I would not reduce calories and would not increase cardio to speed loss.
Some of the lifting people may comment, if you discuss it, whether your lifting program is complete and optimized for your current level. You may be able to achieve even better results by following a proven program if you're not already doing so.
Take care.
0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 426 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions