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  1. #1
    Registered User Knyghtes's Avatar
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    Question M/29/5'10/202lbs - Seriously looking to lose BF & gain LBM

    I am about to turn 30 year old this January and this is the first time I have seriously given any thought to the shape my body is in, which to be honest is nothing short of a letdown. About a month ago I had a sudden urge to shed the weight and get a physique that I can be proud of going forward. This is my 1st ever attempt at losing weight and my first ever attempt at putting on muscle, just for reference.

    My current body weight is in the title but I started cutting calories almost a month ago now from 217lb. I'm doing Keto and to be honest I am finding it quite easy as a lifestyle, not just a "diet". Whether I will remain on it forever is not clear, after all I've only been following it for a month and it is giving me results.

    When it comes beginning my journey of putting on muscle, I've started by picking up a set of 10kg dumbbells but to be honest lifting 10kg is too much of a struggle so I've downgraded the weight until I can build enough strength to move up. Is that the correct thing to do? I've started off doing 3x10 reps for each exercise with failure being towards the end of the 3rd set. Bare in mind, I have no experience what so ever lifting weights before.

    As for cardio, I do some steady state for 40-60 minutes at least 3 days a week.

    For my height, what goal weight should I try to be cutting down to as a start? It is hard to know what muscle I have (I work in retail so I tend to be moving about a lot in a day/bending/lifting etc) due to the fat obviously.

    Any pointers to any of the questions above would be much appreciated. Thanks!
    Last edited by Knyghtes; 09-08-2019 at 01:45 PM.
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  2. #2
    Super Macho FatBallz's Avatar
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    It sounds like you are on the right path and congrats on the progress you have made so far.

    Since it sounds like Keto is working for you, there is no need to change it. Keep in mind that it may not work well as a long term solution due to restrictions on what you can eat. Fat loss works the same no matter what "diet" you are on. It is all about calories burned vs calories consumed.

    It sounds like you have the right idea when it comes to lifting. As long as the weight is challenging to you, it is the proper weight to use. Just increase the weight as needed to keep it challenging. You did not mention what sort of program you are on, but you should checkout the stickies in the Workout Programs forum. A good proven program will yield good results.

    I am not a fan of a "goal weight". In my opinion, the mirror or photos are the best indicators. Build muscle and/or lose fat until you like what you see. Weight is just a number.

    Best of luck
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  3. #3
    sursum trahatur bluejay83's Avatar
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    Personally I have seen best results by doing intermittent fasting.. which is a lightweight Keto.. kinda...

    I have lost about 15kg's over the last 8 months, but added muscle at the same time.

    This is who I have learned most from and seen the best results ever in my life.
    Look on Youtube:
    Thomas Delauer for how to Intermittent fast & Nutrition/food advice.
    Jess Cavalear (AthleanX) for how to form and how to weight train each muscle.. I do his AB workouts every day.

    Dr Eric Berg for Micronutrients/Vitamin/Intermittent Fasting info (But don't go there yet)

    Eat maintenance, or just below and you will lose fat and gain muscle.
    I have done it, and I've failed on bulk/cut cycles previously.

    I'm now in the best shape of my life, and should get to 11% BF by Christmas, with doubled arm size.
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  4. #4
    Registered User Knyghtes's Avatar
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    Yeah, I'm definitely understanding of calories in vs calories out. I currently do IF 16/8 which is working for me, I find I can last quite a while before feeling hungry whilst doing it.

    I am trying not to think too hard on a "goal weight" but since I haven't been in a healthy body weight since I was a young teenager its hard to imagine what weight I would need to cut down to before truly feeling "slim" for my height.

    That's great bluejay83, congrats! Also thanks for the recommendations, I already subscribe to all of their content. Thomas mainly for the nutrition and AthleanX for the training advice. Before starting keto I did my research, as everyone should do.
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  5. #5
    Registered User RayBcomplex's Avatar
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    Sounds like you're already making progress! Good job. As a beginner - keep it simple. Run a caloric deficit with sufficient protein and fat intake, lift heavy in full body compound routines, and do HIIT. Sounds like you're already starting to get things dialed in. Looking at a scale is a single indicator but not the whole picture. If you're over 20% body fat, that's maybe a good goal to shoot for, it's my current goal anyway, by doing the things i just mentioned.
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