May 15th weight- 254
June 21st- 237
calorie intake- 1600-1700, protein 170-190 grams
Monday: 22 total sets of chest tri shoulders +20min walking
Tuesday: back- 20 total sets of back and bi +20 min walking
Wednesday: legs: 15 total sets of legs, yes I know i work legs left often that's because I cant have them too sore for my everyday cardio. +20 min walking
Thursday: 22 total sets of chest tri shoulder + 20min walking
Friday-back- 20 total sets of back and bi 20min walking
Saturday-legs: 15 total sets of legs 20min walking
Sunday- 25min cardio and core
Walking turns into jogging once i see that I'm losing weight slower. I am aiming for 2 pounds per week because I have seen many people argue that anything more is unhealthy. I do have a lot of body fat so does it make it more acceptable that I am losing weight over 2lb a week? I feel like I am loosing muscle because of the rate of weight loss
ignore my profile pic that is old
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Thread: Am i loosing weight too fast?
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06-21-2022, 07:39 PM #1
Am i loosing weight too fast?
Last edited by aymen265; 06-21-2022 at 09:00 PM.
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06-21-2022, 10:16 PM #2
- Join Date: Aug 2013
- Location: Stanwood, Washington, United States
- Posts: 5,460
- Rep Power: 47590
At 254 you have a lot of weight to lose, and you will always lose weight faster in the beginning. Some people will say to cut on as few calories as you can stand, others have different methods such as keeping weight loss slow and methodical. I generally prefer not to lose any more than about 1.5% of my overall bodyweight per week, as that has been shown to possibly impact muscle retention.
I would say you're OK as long as you don't go below recommended minimum for protein and fats (0.7g of protein and 0.4g of fats per pound of target bodyweight), and as long as you're not seeing big drop-offs in strength.
You're doing really high volume workouts too, I generally only hit between 15-25 working sets PER WEEK for each muscle group, and you're hitting up to 22 sets in a single day. So you may have to reduce the overall volume if you start losing energy and focus on keeping the weight high and just doing less sets/reps.All it takes is consistency, effort, proper nutrition, good programming, and TIME.
Don't be upset with the results you didn't get from the work you did not do.
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06-21-2022, 10:25 PM #3
I currently have the energy to hit the gym twice a day with 40-50 sets a day but I don't think that would benefit me in any way. I am just overly motivated right now and working out is on my mind 24/7. My fat intake is low. Currently at 45g What would you recommend to add in my diet that doesn't include a lot of calories. I can't stand beef. I could add 1tbsp of olive oil but that's only like 15grams.
Edit, I can squeeze in 1tbsp oil, small avocado, 1 extra tbsp chia seeds that will bring me to 75grams of fat (should be at 80) plus the 4 second sprays of olive oil spray for my chicken and eggs. That would bring it to 80. hmm I think that will do it and that will put my calories higher which i can afford since im already at -3lb a weekLast edited by aymen265; 06-21-2022 at 10:34 PM.
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06-21-2022, 10:40 PM #4
- Join Date: Aug 2013
- Location: Stanwood, Washington, United States
- Posts: 5,460
- Rep Power: 47590
The only way you could hit 40-50 sets in a single day on 1600-1700 calories is if you have the weight so low that you're not working very hard and/or you're taking long breaks between sets. Nobody could handle that amount of volume if they were working within 1-3 reps of failure on every set, which is where you generally should be working.
All it takes is consistency, effort, proper nutrition, good programming, and TIME.
Don't be upset with the results you didn't get from the work you did not do.
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06-21-2022, 10:45 PM #5
Yeah I'm lifting heavy and hitting failure points often. The mentioning of 40-50 sets was just saying I have a lot of energy and if I ever did that many in a day I would just be too sore in every body part to continue. I gained all my strength back from 7 years ago. 300+ bench 400+ squat 500+ deadlift. That is a plus. Not seeing a decline in strength yet. I will work on my fat intake since its low.
Just currently worried i am losing muscle. Wish there was an easy way to test every week
Edit: 1min to 1min 30 seconds in between sets.
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06-22-2022, 12:01 AM #6
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06-22-2022, 12:58 AM #7
I am weighing myself 3-4 times a day. I get bored so i always check. But ill start writing down the numbers for a week at specific times and get back to you. Right now 1am it is 241.2. I hovered around 240-241 all day yesterday and the day before. Mornings after 8-10 hours of sleep is around 237 last few days
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06-22-2022, 01:02 AM #8
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06-23-2022, 05:22 AM #9
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06-25-2022, 02:26 PM #10
Results might be effected by creatine. It has been two weeks of taking creatine so i expected to stay around the same weight if not gain any. I am going to try for another 7 days so i know creatine wouldn't play with the results. I heard people gain 2-5 pounds first 3 weeks of creatine.
6/22 237.2
6/23 237.8
6/24 272.2
6/25 236.4 ( Some reason I had to pee a lot more this morning)
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06-25-2022, 03:04 PM #11
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06-25-2022, 03:37 PM #12
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06-25-2022, 04:12 PM #13
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06-26-2022, 12:38 AM #14
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06-26-2022, 01:27 AM #15
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07-06-2022, 05:46 PM #16
Weight kind of stabilized while I was loading creatine. Started around 6/8
6/19 237.2
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6/22 237.2
6/23 237.8
6/24 237.2
6/25 236.4
6/26 236.8
6/27 235.8
6/28 235.6
6/29 235.6
6/30 235.4
7/1 234.8
7/2 234.0
7/3 234.8 (cheat meal)
7/4 234.6
7/5 233.6
7/6 232.6 (full nights rest 9hr, compared too last 4 nights at 7 hours)
may 13 252
july 6th 232.6
-19.4lbs
7 and a half weeks of dieting and weight training = 2.587 lb loss per week on average since startingLast edited by aymen265; 07-06-2022 at 05:54 PM.
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07-06-2022, 11:33 PM #17
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07-07-2022, 12:14 AM #18
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