I was around 225 in the beginning of May and I'm between 5'10" and 5'11". I wrote down a specific list of things to follow, mostly eating wise and I would run everyday before dinner (I started at a mile walking the sides and running straight-aways, looking back all I can say is wow lol). I increased running as I dropped weight and naturally it got easier so I did 2 miles same pace. I shed weight fast with my combination of running and a strict diet. I think I sat around 200/205 at the end of May. Then after school let out, I got a little lazier, but I still followed my eating plans and continued dropping weight into the 190's. In late June/early July I was 188ish, then I went away for a few weeks and didn't run like I had and ate out more frequently due to the travel, but I gained no weight. I have since returned home and have started back up on running to continue burning fat and of course eating well. I'm now at 183lbs roughly. My face is thinner, people have told me I lost weight/I'm skinny now, etc. I can wear 32-34in waist shorts depending on the fit and medium shirts. I look much better and I can run much longer of course. BUT with my shirt off, it's still a disaster area, or maybe I'm being too hard on myself, but I have "moobs" and my stomach albeit much much smaller is loose and flabby. My thighs and my ass lol also have fat, but my big issues are what I'm seeing in the mirror with my chest and stomach areas. I've lot 40+lbs and still haven't reach a point where I can go to the pool and take my shirt off comfortably.
So here's the questions...:
What would be a good target weight?
Will I deal with the dreaded loose skin problem (I think there is already some brewing on my stomach)? How can I fix this (creams/ointments and/or weight training) and I'm hoping for some specific exercises and products...? Also how do I get rid of these man boobs/puffy nipples lol? They've gotten smaller, but I swear it'll be disappointing to get to 160 and stare these down in the mirror. I look fine with a shirt, but like I said, I'm thinking summer 2011 and I'm working for that. Then obviously I want to build muscle and eventually get a 6 pack. I have no real desire to be huge or anything, I just want to be lean with some muscle and tone. And finally would it be good to start taking whey protein and doing some lifting? I find running easier to just go out and do, where as I'm not versed in weight lifting.
Lots of information and lots of questions, I know. But if anyone has the time please let me know some tips and information.
08-27-2010, 10:19 PM #1
Lost 40lbs, but still have chest fat and moobs
08-28-2010, 04:00 AM #2
I only skimmed. For someone to estimate a target weight for you, you'll need to at least post a couple of pics. Frame size/existing muscle base can easily make up a 20-25 pound difference at 5'10.
Edit: But one important thing: "would it be good to start doing some heavy lifting"? HELL YES! You should be doing that already. Lift heavy as hell. That might be your problem, your chest is so underdeveloped that it looks bad to you. Building muscle will make your chest at least look decent even with a significant amount of fathttp://infinutrition.com - Complete fitness and personal training platform. Visit us or contact me for more information.
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Start: 265+ lbs / 40+% BF
1RM stats at 175 lbs (2013)
Overhead Press: 225
Barbell Curl: 145
08-28-2010, 04:30 AM #3
Focus on your body fat percentage rather than your weight. One of the main reasons folks fail is their unrealistic expectations of how much lean body mass they have.
Also, if you don't lift and get sufficient protein, you're NEVER going to be satisfied with the way you look. Lift heavy with low reps (no, you won't get huge) and eat at least 160g of protein per day.
08-28-2010, 06:53 AM #4
08-28-2010, 07:04 AM #5
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08-28-2010, 10:08 PM #6
How many reps and how many sets when I find a heavy weight that I can work with? I'm looking to invest in some Optimum Whey Protein too, taking it before and after working out, then also consuming the protein from my daily eating of course. I don't think that'll add up to 160g, maybe 100g. I'm not sure.
Here's the one I'm looking at: allstarhealth.com/f/optimum_nutrition-100_percent_whey_protein_gold_natural.htm
I'm not going to gain fat from larger protein consumption am I? What are some good exercises to work on my arms, chest, and stomach? Link?
08-28-2010, 10:42 PM #7
Congrats on the weight loss. I've also lost 40 lbs since mid-march almost completely with diet and lifting. I've recently started doing intervals on the treadmill for 20 minutes 3 times a week, but I really haven't seen much of a weight loss benefit from that other than cardiovascular health since each 20 minute session burns 200 cals for me. It is much easier to just eat 600 cals less per week. Definitely start lifting if you want a better physique. I've also still got some slight moobs and belly fat, but my upper chest near my collar bone looks much more muscular and getting bigger tighter traps kinda takes away from the moobs. As far as reps and sets go, I would start with lower weight at 12-15 reps and 3-4 sets per exercise to help get proper form down and prevent injury. Once you've got how to do different lifts down, go for low reps (5-8) and 4-5 sets with compound exercises (squats, cleans, bench press, etc). 5 reps and 5 sets with compound lifts does wonder for muscle growth, at least for me anyways, or do 12, 10, 8, 6 reps or while increasing the weight by 5 lbs each set for good strength gains. Both of these are working for me. I usually do 5x5 on the more compound stuff and pyramiding on the isolation exercises. And lastly, Optimum whey is a good choice, but the Natural Gold Standard flavors don't taste that great. You will only gain fat if you take in more cals than your burn up no matter what the macronutrient is.
Last edited by WesRC; 08-28-2010 at 10:59 PM.
08-29-2010, 06:31 AM #8
09-20-2010, 12:39 PM #9
09-20-2010, 12:47 PM #10
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bf% is still 20% easily, you need to put on a lot of muscle and lose a lot more bf%
Best of luck, I've been in your boat and still have a bit of moob going on, but working on that of course, hopefully by year end I'll have eliminated the moobs!When I'm fat my pants don't fit, When I lose weight my pants don't fit.. maybe I should stop wearing pants?
Sept 1st/195lb - Last Weigh-In 175.5lbs
Goal June 1st/170lb - Under 15% bf
09-20-2010, 12:49 PM #11
You need to lift to fill out and look good because I got down to 12% bf last swim season and was skinny fat, obviously I took care of that by lifting and filled out quite nicely . Lifting I find is easier then cardio to I can go to the gym any day but some days just don't feel like running.
You can get some ON Gold Standard off this site as well and use a 10% coupon and thats a pertty good deal I think. Also I would only take it post workout right now since your going to be getting lots of gains anyways and also if your looking to control calories you don't want the shake pre workout as well I guess. I just find it easier after lifting
Sounds like you've made great progress bro I'm still cutting down for my university swim team we gotta wear those dinky triangles and I wana look good too haha...good luck I'm sure you'll get there.NSCA CSCS
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09-20-2010, 12:52 PM #12
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Judging by those pics, you will see some big benefits from weight lifting. Unless you want to be skin and bones, youll have to add lean mass. If you go to the Exercise programs forum, there are a lot of ideas in there for beginners. But youll want to focus on compound lifts like Bench, Squat, Dead lift, military press that use a lot of big muscles to start with.
Youll probably want to start with 3 days a week and I would suggest doing circuit work for the first couple weeks so you dont go too hard on your legs or back on day 1 and have trouble walking! I am a believer in wading into the lifting pool instead of jumping in. Once you get comfortable and your form starts coming together, look at splits where you work Back, Chest and legs on separate days.1/6/10: 320 lbs
5/1/11: 229 lbs
09-20-2010, 12:53 PM #13
A diet isn't punishment. A diet is a way to reward your body with the wholesome, nutritious food that it needs. Your body composition is a direct reflection of what you put in your mouth.
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09-20-2010, 01:05 PM #14
Hey bro, you've done good so far but there's still fat to be lost, and you also want to start lifting heavy to fill out your body. Lifting with things like bench and such will help define your chest so the 'moobs' will not be noticeable. As for a bit of fat left if you just try to limit calories and try to focus mainly on proteins you can lift and lose weight easily while you lift, I think Rippetoes would be a good guide for you, but I don't know everyone's body acts differently, try different lifting routines and just make sure to work the chest if you want the 'moobs' to go away.
The whey would be a good investment too for the protein you'll need.
09-20-2010, 05:07 PM #15
Congrats on the weight loss.
I'm about the same height as you, I didn't lift for over a year before starting to lose the weight I noticed the biggest difference from 170-160. Keep going, eat plenty of protien, don't throw away good mass, if your eating sub 2k calories increase them a bit and take the rest off slow, theres not much to do about the skin it has to shrink on it's own if you lose it all too quick you'll just have the skin a little longer. If I could go back would have done things a bit differently (slower) and tried for more muscle preservation. Congratulations on your accomplishment you should be proud of yourself. Keep going you'll get there!
09-20-2010, 05:58 PM #16
I started out around 220 and got down to 180. I still carried some fat around my mid-section/chest. The rest of me was fairly cut. I was probably mid-high teens body fat. I would have had to gotten down to 160-165 to had abs and be 'shredded' but at that weight you really just look small. I decided that I don't care if I don't have abs, I'd rather gain muscle. I started about two months ago and have gained around 10-12 lbs. I haven't noticed a huge fat gain, my strength is going up and I'm definitely gaining muscle. I'm going to continue probably until I hit around 220 again, and then cut. My hope is by then I'll be at 10-12% when I get to the low 180's.
If I were you I would take a break from cutting and bulk up a bit. Then cut down from that point. You need a solid foundation to look good and without the muscle you'll just look like another skinny kid.
09-20-2010, 08:34 PM #17
I think the next step will be getting in the 160 range while also building lean muscle and strength so I don't look like a shrimp. Hopefully, that will show even bigger results. I know shirtless it still looks bad, but with clothes on I look fine. It kind of puts things in perspective that I still have quite a bit of work to do and I've already lost so much. It's a grind and I've got to get back on it. I really haven't been as active recently, although my eating habits are still good.
I don't have a gym membership, but I plan to get one soon and buy whey protein. What kind of basic exercises should I try at home? Pushups? etc. I also have a bowflex, but I know that's more toning and not building up the lean mass. I guess anything is good though, I just can't operate not having a plan in place. When I lost a lot of weight, I had a strict regimen I followed and it was effective.
09-21-2010, 06:11 AM #18
09-21-2010, 07:01 AM #19
I've lost weight both with and without lifting involved. It's the difference between looking good when the fat comes off and just looking skinny-fat. Losing fat + lifting = toned look when you are done, especially if you are a noob (especially if you are at 20+% body fat).
Keep losing weight while lifting (but lose the scale for awhile) and just focus on making sure your lifts are going up each week and that you are staying within your calorie limits. If you do this for a couple months I can guarantee you will see great results. I prefer to not bulk until my bf% is around 10-12% because I think it's important to maintain a 'fit' look. Of course, it's all personal preference. I really don't recommend anyone bulking at 20+ bf%...way too high. At least get to 15% bf.
Just get to a gym and do a full body workout every other day. Make sure to do bench, military press, incline bench, squat, pullups, dips, pushups, deadlift as a foundation to start out with. Get comfortable with those first and then try other things. Do sets of 5-6 where its very challenging to get each rep up.
09-21-2010, 07:09 AM #20
I thought the same thing when I reached 170 I still have tons of work I proly won't hit 10-12% till 150ish. You should definitly be lifting hard and heavy. 5 reps max if you can push more than 5 -6 reps the weight is too light . You want to give it your all! And as for working your chest. I personally like to bust out 75 dips a day. 100 pushups and 3 days a week flat bench, and butterflys. Helpd my chest stiffen up a lot. As for pull ups they can also work your ches if you pull with the front more than your back. Keep goin bro your on the right track just need a little help here n there GL.
09-21-2010, 07:55 AM #21
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09-28-2010, 07:55 PM #22
I feel like my upper stomach has a lot of loose skin and my stomach which looks pretty big may consist of mostly skin and not so much fat like I may think? What do you guys think? I need to start lifting, but for now I'll stick with watching what I eat and cardio because I don't have the gym membership quite yet!
Anyone have experience with loose skin? How to combat it? How long does it take to shrink back?
09-28-2010, 09:17 PM #23
10-04-2010, 09:47 PM #24
I'm not sure how soon I can get a gym membership so I'm going to start doing the body building workout in the manual on the Bowflex Extreme. Will this be effective for me? I've also finally ordered my whey protein.
I'm very thin, but I have the high BF in the stomach, chest, thigh, etc areas (you can see some of this from my pics above). Can anyone make a reasonable target weight for me as far as cutting? I don't want to be like 150 and still have fat and be a shrimp - that would be terrible. I'm like 173-175 right now, not quite sure. I need to take my weight in the morning. Will more cardio and resistance training finally be the trick to getting rid of that pesky body fat and toning my body? I want to get rid of these moobs and stomach!
10-04-2010, 10:24 PM #25
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