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  1. #1
    Registered User aymen265's Avatar
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    Am i loosing weight too fast?

    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
    Last edited by aymen265; 06-21-2022 at 09:00 PM.
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  2. #2
    NASM-CPT xsquid99's Avatar
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    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.
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  3. #3
    Registered User aymen265's Avatar
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    Originally Posted by xsquid99 View Post
    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.
    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 week
    Last edited by aymen265; 06-21-2022 at 10:34 PM.
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  4. #4
    NASM-CPT xsquid99's Avatar
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    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.
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    Don't be upset with the results you didn't get from the work you did not do.
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  5. #5
    Registered User aymen265's Avatar
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    Originally Posted by xsquid99 View Post
    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.
    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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  6. #6
    Moderator SuffolkPunch's Avatar
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    Weigh yourself more often - every morning if possible. That way we can check the numbers and be better able to tell what is water weight and what is real fat (or muscle) loss. Just a start and end number 1 month apart is inadequate for this purpose.
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  7. #7
    Registered User aymen265's Avatar
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    Originally Posted by SuffolkPunch View Post
    Weigh yourself more often - every morning if possible. That way we can check the numbers and be better able to tell what is water weight and what is real fat (or muscle) loss. Just a start and end number 1 month apart is inadequate for this purpose.

    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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  8. #8
    Moderator SuffolkPunch's Avatar
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    Once a day when you wake up will be fine. Remember this is being done to allow you to see the long term trend, not because there is something significant about intra day changes - that is just meaningless noise.
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    Hey
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  10. #10
    Registered User aymen265's Avatar
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    Originally Posted by SuffolkPunch View Post
    Once a day when you wake up will be fine. Remember this is being done to allow you to see the long term trend, not because there is something significant about intra day changes - that is just meaningless noise.
    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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  11. #11
    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by aymen265 View Post
    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
    17 lbs in 5 weeks at your weight is fine as long as your gym performance is doing ok. As you get lighter your current calorie amount will end up being a smaller deficit and the fat will come off slower.
    If you don't get what you want you didn't want it bad enough
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  12. #12
    Registered User aymen265's Avatar
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    Originally Posted by Tommy W. View Post
    17 lbs in 5 weeks at your weight is fine as long as your gym performance is doing ok. As you get lighter your current calorie amount will end up being a smaller deficit and the fat will come off slower.
    Would I drop my calories or increase training intensity to keep it at 2lb a week?
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    Originally Posted by aymen265 View Post
    Would I drop my calories or increase training intensity to keep it at 2lb a week?
    Don’t drop calories and it sounds like your plenty active in the gym. If you’re not that active outside the gym then throw in some cardio. At some point as you get leaner, 2-3 lbs a week of loss will be too much anyway.
    If you don't get what you want you didn't want it bad enough
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  14. #14
    Moderator SuffolkPunch's Avatar
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    Originally Posted by aymen265 View Post
    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)
    I can't do anything with that, need more like two weeks. Once you have that, I can estimate a trend for you.

    Also, the third reading is obviously wrong.
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    Registered User aymen265's Avatar
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    Originally Posted by SuffolkPunch View Post
    I can't do anything with that, need more like two weeks. Once you have that, I can estimate a trend for you.

    Also, the third reading is obviously wrong.
    oops thats my bad haha its 237.2 but i will get back to you in two weeks
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    Registered User aymen265's Avatar
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    Originally Posted by SuffolkPunch View Post
    I can't do anything with that, need more like two weeks. Once you have that, I can estimate a trend for you.

    Also, the third reading is obviously wrong.
    Weight kind of stabilized while I was loading creatine. Started around 6/8

    6/19 237.2
    -
    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 starting
    Last edited by aymen265; 07-06-2022 at 05:54 PM.
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    I calculate it as
    weekly loss: 2.2
    daily deficit: 1092.5

    So yeah, looks like it's working just fine.
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    Originally Posted by SuffolkPunch View Post
    I calculate it as
    weekly loss: 2.2
    daily deficit: 1092.5

    So yeah, looks like it's working just fine.
    hopefully my surgery wont back track me much. prob 2-3 months off
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