Still Busoms and feeling really low.

[anonymous]

I am now almost 200 workouts in - including resistance and long walks 2 hour and short long walks 60 mins.

Full body twice a week and a good cardio session - 2100 - 2300 kcals

My busoms are 20mm! and my hips are 30mm according to callipers.

Weight 94.5 KG 210lbs - 6ft. age.. ( 51 )

Macros:

Net average kcal 1964

Protein 177g
Carbs 167g
Fat 45g
Sat fat 11g

What on earth do I do now..??

Feeling really low.

if I drop cals any more my face is going to look really gaunt.

Stats

Body Fat 28%

Thigh 28inch
Bicep 16inch
Neck 18 inch
Tummy pushed out 43.5 inch

[faithbrah]

what is your goal? fat loss? you need to move more and/or eat less

also, nobody's face starts to look "gaunt" after dropping calories when they're overweight(?)

i'm not saying this to be a dick though, just questioning the reasoning and if it's even true

[SuffolkPunch]

Keep going. There is nothing special you can do to drop fat from some areas and not others. But you'll need to get down to maybe 75kg before you start to look reasonably lean.

[CommitmentRulz]

210 pounds at 6 foot is pretty heavy - especially if you don't have a LOT of muscle. Continue to lose. I doubt your face is "gaunt" at 30+ pounds overweight.

[anonymous]

Thanks gents - I have a bony face - and so when I loose lots of fat or when I dropped to 1800 kcal before people are like "oh its all gone off your face"

I will keep going - this is so hard. I started at around 220 lbs + so 10lbs has gone and I look better in clothes - I guess after 200 workouts I expected to look a bit better.

I have been doing 60 min cardio which is around 5k - the day after my strength - this can knacker me out so maybe I should try and add another weights day or shorten the walks.

Tough in lockdown nice to get out and pace with music on - get in the zone a bit - hence I was trying to increase it - but maybe my fitness level wont allow much more.

My 5 mile cross country on low food was a killer - suffering 2 days rest and exhaustion.... fine balance. I thought 1980 was a fair deficit.

The goal is for now to loose the boobs as I have said before without looking like a weedy old pensioner.

[faithbrah]

I guess after 200 workouts I expected to look a bit better.

200 workouts? even if you worked out every day, that would mean it took you over half a year to lose 10 pounds. not that there's anything wrong with losing weight slowly, but you can easily lose half of that (= 5 lbs) in a month just by being in a 500-600 calorie deficit. make 100% sure you're counting correctly, because losing weight should be a piece of cake (pun?) at 2000 calories with those stats

i wouldn't measure progress with the number of workouts you've done; it's better to look at progress whether it's by losing weight, gaining weight and/or increasing weight in the exercises you do. for example, you should expect to have more muscular legs when going from 100 lbs --> 300 lbs on squat. you should NOT expect to have more muscular legs when you do 50 identical workouts with the same squat weight and reps. not saying this is what you've been doing, but just putting it out there

[anonymous]

Yes ok that makes a lot of sense too. Obviously I track the improvements I only do around 1 x 3 reps more each time to not over cook - when I can smash 3 or 4 x 10 I put wieght up.

For example Squat 40kg I do 5 x 6 - when I can do 4 x 10 I will make it 50kg
Deadlifts I do 70kg its F heavy 4x8 - again when I can do 4 x10 i will add some weight.

[CommitmentRulz]

For example Squat 40kg I do 5 x 6 - when I can do 4 x 10 I will make it 50kg
Deadlifts I do 70kg its F heavy 4x8 - again when I can do 4 x10 i will add some weight.

What, exactly is your workout? I'm not trying to be mean, but if you are (only) squatting 40kg after 6+ months of working out, you're not putting forth much effort, it wouldn't appear. (Unless you are facing some 'challenge' that I am unaware of.)

[faithbrah]

What, exactly is your workout? I'm not trying to be mean, but if you are (only) squatting 40kg after 6+ months of working out, you're not putting forth much effort, it wouldn't appear. (Unless you are facing some 'challenge' that I am unaware of.)

was going to ask about it as well, and about 4x10 training especially on deadlifts

[anonymous]

Hey thats ok mate no mean taken.

I am killing it as much as poss.

A
Air Squats sumo 2 x10
Press up 4x8
Ring Pull Row 4x8
Kettle Swing 4x12 - 18kg
Lunges 3x10 each leg
Squats 5x8 40kg - these are completely to the full extension to the floor every time.

B
Deadlift - 4/5x8 - 70kg
Kneeling Military press 4x 10 - 28kg
Pull up with assistant band 4/5x8
Kettle bell lunges 3 x 8 each leg
Reverse curl - 4x8 28kg

C
5k / 3.7mile walk - 53 minutes fastest pace 14.33mins per mile.

D
Slow walk if well enough hike alone - 4-6 miles


Conditions:

COPD - 3 Inhalers for managing - is under control - more so since training - COPD only affects when heart is high - pain in chest ( thought that was normal for years ) and also makes me get unwell if I over do it due to CNS maybe. Depression - Paroxetine daily.

Starting ability workout 1

Needed a table to hold onto for squats - hack from here. 3 x 8 bodyweight slowly.
Press ups 3x6
Rows less incline 3 x 8
Pull ups 2 x 8
Lunge - unable to do one properly.

[anonymous]

Started on 2000kcals a day - noting my 26% body fat - read a few articles about keeping the mass ( what little I have )

I am starving but I will be able to post new 2000kc pictures in a couple weeks and we can all agree if I am skinny fat or looking better.

Sore and starving right now - that 300kcal deficit is a lot! blimey.

[anonymous]

What, exactly is your workout? I'm not trying to be mean, but if you are (only) squatting 40kg after 6+ months of working out, you're not putting forth much effort, it wouldn't appear. (Unless you are facing some 'challenge' that I am unaware of.)

I put the weight up to 15 a side - because of this - but failed - will keep on 15 a side now till I can do 10 of each set

[faithbrah]

I put the weight up to 15 a side - because of this - but failed - will keep on 15 a side now till I can do 10 of each set

the real question is this: why are you doing squats as your last exercise? where did you find that program? is it a "proven-to-work" one or did you create it?

the thing is, your squats are going to stay low if they're the last exercise you do

[anonymous]

No they are the first I do I warm up and do some ring rows or a walk then I squats first same for deadlifts.

[Luclin999]

Started on 2000kcals a day - noting my 26% body fat - read a few articles about keeping the mass ( what little I have )

Not to make you feel worse, but at 6' tall, 210# and a 43" waist, with those numbers you are definitely over 30% BF.

Believe me, I know as several years ago I was in the same place that you were, over 210#, COPD, obese, Etc.

Exercise alone will NOT fix the problem, 200 workouts or 2000 workouts alone will not get rid of the fat.

The ONLY thing that will do that is a sustained caloric deficit and to do that consistently you need to be weighing/measuring/logging literally everything that goes into your mouth.

[anonymous]

Thanks - no offence taken.
How do you log your posts so you can see them in your dashboard.... what an odd forum. You can't seem to watch a thread.
Mate I have been weighing my food for 9 months - 1 Jack Daniels now and again and 1 piece of Reiss chocolate sweet.
I was on 2300 - and the images I posted showed where I am at - boobs.
The 43.5 is a tummy not waist and that is "pushed out" my actual waist is 36 - well 35 now I need a belt for my jeans.
It comes off in all the wrong places.
Day 3 of 2000kcal and 150g and I am ravenous and feel thin I will give it a week and see what I look like.
At this rate I would rather eat more and move more or find some balance. Feeling hungry in this UK state is not ideal.

[anonymous]

PS you look great - lean but nice big arms and no Cliff Richard gaunt neck - what your calories? and protein?
I bought an OH1 so I am gonna work on the VO2 max - improve that and properly track my fitness. Call it lock down - or fitness but my COPD episodes are so infrequent now - I have a patients like me log in - and I record green / amber and red days - my green consecutive days are amazing.
Glad you feel better and smashing COPD back a bit.

[Luclin999]

I maintain on 2400-2700 cal/day and cut on 2000/day. Protein is usually 165g or more. Workout with weights 3-4 times per week & 60-90 minutes of cardio (Bicycling or elliptical) 2-3 times per week.

The weight training and calorie control are the most important parts of that though.

[anonymous]

Right thats a lot of moving about on top of normal stuff... ok thanks.

[AdamWW]

I am now almost 200 workouts in - including resistance and long walks 2 hour and short long walks 60 mins.

Full body twice a week and a good cardio session - 2100 - 2300 kcals

My busoms are 20mm! and my hips are 30mm according to callipers.

Weight 94.5 KG 210lbs - 6ft. age.. ( 51 )

Macros:

Net average kcal 1964

Protein 177g
Carbs 167g
Fat 45g
Sat fat 11g

What on earth do I do now..??

Feeling really low.

if I drop cals any more my face is going to look really gaunt.

Stats

Body Fat 28%

Thigh 28inch
Bicep 16inch
Neck 18 inch
Tummy pushed out 43.5 inch

That’s 1781 calories.... not 1964

Your tracking seems flawed, as does your math

[anonymous]

[QUOTE=AdamWW;1629546763]That’s 1781 calories.... not 1964

Your tracking seems flawed, as does your math[/QUOE]


Aww Feel better now treacle?

[AdamWW]

[QUOTE=Stormbitch;1629556713]

That’s 1781 calories.... not 1964

Your tracking seems flawed, as does your math[/QUOE]


Aww Feel better now treacle?

uh, wut?

You did the math wrong, which leads me to believe you're also likely not tracking correctly.

Is there something you didn't understand?

[anonymous]

That’s 1781 calories.... not 1964

Your tracking seems flawed, as does your math

Stats are from my-fitness pal. Net average last 7 days is 1876.

[AdamWW]

Stats are from my-fitness pal. Net average last 7 days is 1876.

You wrote 1964 in your original post... why is it now changed?

And again, the macros don't add up.

[readreindeer666]

If you're trying to lean out you would lower calories or increase activity

[snailsrus]

Your lifts for your weight are really bad if you have been working out for 1.5 years

I’m half your weight and when I started lifting I could pull your deadlifts easy

I’m also a female. Your training needs to change and you should look into something tried and tested like fierce 5

The amount of exercise you claim, your height and weight there is no way your eating what I cut at for shows ~1700-1800. And you claim to do more cardio than I ever do. And I sit at my job all day.

Also is your total fat 45gs? Or is it 56? Under 50 grams of fat is too low

Do you eat out often? But still track it?
Do you weigh portions or measure?
How consistent are your work outs and diet?
Do you log condiments, cooking oil and things like creamer in your coffee?
Are you chugging I can’t believe it’s not butter spray?

Also, here’s some perspective. My dads 77, copd, emphysema, sedentary for the most part, pre diabetic . He eats roughly 2600-2700 calories a day and weighs 30-35 lbs less than you op. He is a bit taller than you. But with the fact he just watches fox and research fossils and writes papers to publish for his paleontology stuff, he doesn’t get physical activity and was never into working out. Compared to you who claims to do a lot of cardio and weights and eating a 1000 calories less almost

[Luclin999]

Stats are from my-fitness pal. Net average last 7 days is 1876.

The entries in "myfitnesspal" are not always accurate as most are just entered by random people like yourself.

I've seen entries in there for "Chicken breast, boneless skinless" that range from "5 calories per ounce" to "65 calories per ounce" (In reality, it should be closer to 37 calories/ounce).

So you can't just take for granted that the food entries you use are accurate. You need to double check them for yourself.

[anonymous]

Your lifts for your weight are really bad if you have been working out for 1.5 years A:Since lockdown so accurately 187 logged days of exercise, not quite 18 months.

I’m half your weight and when I started lifting I could pull your deadlifts easy - A: I am very proud of you, you are very strong, well done.

I’m also a female. Your training needs to change and you should look into something tried and tested like fierce 5 - A: Sex relevant? I know something needs to change that's why I posted, and if you look at my routine it is loosely based on the Fierce 5 but thank you for making me check.

The amount of exercise you claim, your height and weight there is no way your eating what I cut at for shows ~1700-1800. And you claim to do more cardio than I ever do. And I sit at my job all day. A: Well MFP is wrong then again. Are we comparing metabolisms? Am I lying for fun about what I eat? No, in accuracy the cardio is 1 session of 53 minutes with an optional 5-6 mile walk on a Sunday if I am well or not too sore.

Also is your total fat 45gs? Or is it 56? Under 50 grams of fat is too low - A : The last 7 day view so far view on not very accurate pal is 46g - previous 3 weeks 52g, 48g, 59

Do you eat out often? But still track it? A: Do we go out? What is this "go out' you speak of?
Do you weigh portions or measure? A: Most recently weigh cooked as that is what is going in my body.
How consistent are your work outs and diet? A: Diet is very consistent hence the OP, there have been accuracy issues here and there, workouts are as regular as they have ever been considering I am quite clinically unwell on paper.
Do you log condiments, cooking oil and things like creamer in your coffee? A: Yes with the exception of Olive oil which I sometimes use for Omelettes or sauted mince. But it is hard to measure because the oil evaporates.
Are you chugging I can’t believe it’s not butter spray? A: I measure 10g of marg for example across my 3 rice cakes and sometimes eat them dry.

Also, here’s some perspective. My dads 77, copd, emphysema, sedentary for the most part, pre diabetic . He eats roughly 2600-2700 calories a day and weighs 30-35 lbs less than you op. He is a bit taller than you. But with the fact he just watches fox and research fossils and writes papers to publish for his paleontology stuff, he doesn’t get physical activity and was never into working out. Compared to you who claims to do a lot of cardio and weights and eating a 1000 calories less almost

A: Ok so I am weaker than a girl and a 77 year old man, with emphysema got it.

[anonymous]

The entries in "myfitnesspal" are not always accurate as most are just entered by random people like yourself.

I've seen entries in there for "Chicken breast, boneless skinless" that range from "5 calories per ounce" to "65 calories per ounce" (In reality, it should be closer to 37 calories/ounce).

So you can't just take for granted that the food entries you use are accurate. You need to double check them for yourself.

Yes I see that nonsense - stopping me from paying them, sometimes it is glaringly obvious, I often check the packets.

You do have to be fastidious and it's such an easy cock-up-mouth-open -shocker when you work it out.

I have stopped for instance eating apples and peanut butter, only 16g odd of peanut butter though, as I read in Ross Edgily's book that he says the body needs and burns fat for energy first. But actually since stopping that even for a few days I can already start to feel a bit thinner.

I recently read this v interesting blog discussing build muscle loose fat and grams of protein discussion by Henny someone, funny name. Big deal does it all round the world etc etc. Lots of studies. Made me realise I don't need 200g of protein a day its 0.69-0.79 per actual amount of muscle on the body. Science is fascinating, and the body is very hard to cheat or manipulate.

I felt better on eating what I want within reason based on experience and moving about as much as possible. Not easy when you have a bar bell, an ez bar and squat rack and weights are $1000 each. But could be worse, I could be stuck in a flat and have no space.

The BF ratio numbers are rudimental using the calculators and a calliper test, so it could be 29% or 1000% my pics tell the story, but what ever...