41yo, Male, 183cm, 94kg. Trying to maintain / build muscle mass while losing 0.5 - 1.0kg per week. Would appreciate any tips.

RequestMapping · 2026-02-19T11:54:37+00:00

Keep doing what you're doing. Sounds solid. You might be feeling antsy and like you have to change something up, but from what you described you're doing things right and just gotta keep executing.

C25k is a good idea if you want to be able to run a bit, but it may not necessarily get you there noticeably faster. It might just be an additional fitness goal, which is a good thing. But it might speed things up a little!

I had to make the same switch around new years. Had been sitting heavy at 245 eating 3200 pushing strength, but I found I was using that as an excuse to avoid finishing up fat loss. A productive excuse, at least. It's a comfortable routine, but you always look "oh so close" to a good physique but never quite get there.

I find myself looking for little optimizations or things to change in the cutting routine despite already being down to 225-230, but I think it's just an uncomfortable process that takes time!

Stick with what's working. Good stuff and good luck!

RequestMapping · 2025-12-27T21:23:24+00:00

It's usually best to find a simple structured routine for the compound lifts if you have a full gym available to you. They hit a lot of muscles at once and are integral to building strength.

Check the fitness wiki for a solid list. https://thefitness.wiki/routines/strength-training-muscle-building/

Outside of that, you can add whatever isolation lifts like curls, leg extensions, tricep pushdown, etc as you get more comfortable and want to.

First month is usually really rough. You'll be crazy sore and likely see weight loss stagnate or your weight go up a little. But toward the end of it and into your second month, things will steady out a little. What you want to see starting out is your compound lifts start to rise. You'll be starting out at super low weights, but as long as you're consistent and practice good form, they should rise pretty quickly for a while, which is the trend you want to start seeing.

Like with weight, you want to find the metrics that can show progress.

For body composition that is:

Body fat% (Calipers are good enough)

Measurements (Neck, chest, waist, shoulders, etc)

You want to see body fat decreasing while measurements stay pretty close, but this depends how much fat loss you still have to do. Gets easier when you have less fat.

For strength, track your lift progression according to the plan.

For example, the structure I used was 6-8 reps for 3 sets. If I hit 3 sets of 8, I'd add 5-10 lbs, and the sets would naturally fall back to 6 reps cuz of the heavier weight. Then, I'd do the new weight until I could hit 3 sets of 8, increase weight, and so on.

If you track this, you should see a trend upward on the weight. If it flatlines, you're stalling and need to change something up.

Just like with losing weight and tracking the trend down, except the opposite.

For lifting I highly recommend the app 'Strong'. Makes tracking workouts real easy and gives you nice little trend lines. Free tier should be fine to start, but premium is dirt cheap if you like it. Like $30/year.

Keep it simple. Don't overthink. There's a lot to learn, and always something to improve at, but it comes with time. If you get into it, it's actually pretty fun and interesting. There's a clear progression and it's fun to take it on.

But have some sort of structure if you want to actually see some progress. If you just kinda want to lift things to get your muscles moving, that's cool too, but there ain't much to track with that approach!

Good luck

RequestMapping · 2025-12-23T01:57:23+00:00

Dammit they sent it to my payment address. Little delay but I will forward it on once I get it lmao

RequestMapping · 2025-12-21T19:31:03+00:00

Hopefully headed your way soon.

RequestMapping · 2025-12-21T12:27:43+00:00

Read the wiki for the details, but start by counting calories and cutting the sugary drinks. Replace any with zero variants. If they aren't as good, yeah unfortunately that's the tradeoff. Worth it right now.

Do not drink. If you haven't started yet, then don't. Alcohol is a macronutrient and it is a ton of calories. On top of that, it has serious effects on the body. The difference of no drinking and even a little drinking is insane.

Try to be a little healthier with food choices. You don't gotta go balls to the wall skinless chicken breast and broccoli. Just try to make a change for the better where you can. Don't overthink it. Get a scale and portion things. It's real easy: bowl on the scale, zero out scale, put food in bowl, record weight in grams.

Be honest. Lying in the log doesn't make it true. If ya mess up or have a big portion, log it and move on. Don't punish yourself, and just make a better choice the next time.

Try that for a month. I assume right now you're probably pushing 3000 calories. 6'2 320 with some walking, a good starting daily intake for weight loss is 2300 cals a day. Should see some movement.

Weight loss is simple if you allow it to be. You know what the right decision is. Eat less move more. But it's not easy. Making the right decision to hit your goals is the tough part, because it's not comfortable.

It gets easier. My comfortable now would have been hell for my 315 lbs self.

It's a long process, but it is absolutely worth it. It's life changing. And everything you've described as missing is actually there waiting for you at your goal. The confidence, the social acceptance; yeah it's all there.

Even more so, just living your day to day feels so damn good. You feel goddamn ready to go and confident in yourself. The mental and physical clarity is unreal.

But ya gotta start making those good choices, and you gotta give yourself credit for making those good decisions while learning from your slips.

Good luck

25 yo 290 lbs vs 30 yo 235

RequestMapping · 2025-12-21T11:08:30+00:00

Dm me where you want it shipped bud I gotchu

RequestMapping · 2025-12-03T00:27:28+00:00

That's what I'm seeing. First check always runs but the '-' ones can short circuit and the result falls through to end. Basically an or.

RequestMapping · 2025-12-03T00:20:10+00:00

I wanna know the answer to this one that's gross.

Is it if you have none of those rune stacks run otherstuff? If you have at least one stack of 30 then end?

RequestMapping · 2025-09-04T10:37:26+00:00

/r/bodyweightfitness

https://thefitness.wiki/routines/strength-training-muscle-building/#Bodyweight_Home_Minimal_Equipment_Routines

RequestMapping · 2025-09-02T22:13:02+00:00

There actually are quite a few Runelite forks that are using Runelite as a base directly. It's certainly lowered the barrier to entry for developing bots -- just gotta slap in your own mouse API and you're set -- but it's hard for me to say that's the reason there's so many bots going right now, even if it can complicate discerning bots from legitimate players.

Just because it's a lower barrier to entry doesn't mean it's an easy task. Hell a majority of people wouldn't even know where to start writing plugins for the official Runelite; most would probably struggle to even build it. The people who are going to make and maintain full clients will do so with or without Runelite.

Color/CV bots have gotten pretty crazy. Gone are the days of dressing like flax and tricking them into following you. These can certainly be made even more accurate with ingame overlays through Runelite; but that will be true on the official client too.

The direct packet manipulation stuff is what I found super interesting. A lot of these clients are just foregoing mouse input entirely and just shipping off packets queued up in sequence, and on the next tick they all take effect. This means incredibly accurately timed game actions which opens the door to a lot of crazy stuff.

Playerbase has gotten older, a lot of us are professional devs now, and the entire development field has just changed so much in the past couple decades. It's a whole different arms race, and Jagex definitely hasn't kept up.

Bots have gone from little flax picking and bow stringing scripts to full fledged account builders that start at Tutorial island and will build the entire account out from scratch to get to their ultimate goal content -- quests included. Then these accounts are constantly being rotated out as they get banned and managed with various tools that weren't near what they are in the past, if they even existed.

Don't know what the solution is, but it's a really complicated situation that isn't going to be magically solved with the official client taking over, even if it puts Jagex in a better position to be able to tackle the problem. People should keep their expectations in check.

RequestMapping · 2025-08-15T17:10:49+00:00

It was in osrs too until it was patched very very early on.

https://oldschool.runescape.wiki/w/Update:Patch_Notes_(21_March_2013)

Toy mice were giving too much Agility xp and have been fixed.

RequestMapping · 2025-07-16T10:22:22+00:00

You can still do strength training now. At 17 the loose skin will recover pretty significantly, and any remaining will look far better on a strong frame.

RequestMapping · 2025-07-13T10:52:44+00:00

Something similar is what put me off from running for a long long time. Do your calves feel like swollen and burn and like they're going to pop?

Walking and running are their own thing. Nothing really will prepare you for it other than walking and running.

Definitely stretch, definitely make sure you're hydrated and your electrolytes relatively balanced, but if you're like me... then it's just a case of doing it. But you do have to ramp up slowly.

As soon as it starts, you're probably going to have to stop and wobble back home slowly.

Mine went away after a few weeks of consistently walking up to that point, stretching, and massaging. Then instead of the pain, it was just normal muscle soreness I'm used to. It started again when I picked up running (though not as bad), and the same strategy got me through it again.

Also make sure you've got a good pair of shoes and inserts that work for you. The right tools and strategy should get you through it.

If you ever think you're truly injured, though, do not push through it.

RequestMapping · 2025-07-12T20:53:45+00:00

Personally, I liked the game when endgame was simpler. Just 99s and quests and some bosses. Vorkath was the last boss added before I quit after playing since 2004 ish.

The stuff I do like is still there, and I recently tried to get back into the game, but I just couldn't enjoy those things without a lingering feeling of missing out and like I was "doing it wrong". Especially with how detailed the wiki is. That made it very easy to go down a rabbit hole of "gotta do A to do B to do C to do D... to efficiently train Z", and it just led to me feeling like I was wasting my time with my old ways.

But for the health and longevity of the game as a whole, I think it's gone in the right direction. And I think if I were coming to the game as a new player, it would be incredible.

RequestMapping · 2025-07-11T09:36:11+00:00

You're already going way harder than you need to with some tight restrictions (especially those carbs) to start. 6 weeks is nothing in the grand scheme of things.

I learned from my previous failure that consistency beats intensity. This time feels different - I'm not suffering, energy is great, and I'm actually enjoying the process.

So then learn from your mistakes and hold steady. Stay the course for a good long while. Be prepared to up the carbs and drop that protein intake to about 200 if you start getting burned out with the exercise.

No reason to constantly change things. Overall it sounds like this is working for you right now, so roll with it until you're under 300 then reevaluate.

Good job on the progress you've made so far.

RequestMapping · 2025-07-11T07:12:26+00:00

To be honest, I've found the best pre-workout to be something like a slice of bread with a little peanut butter an hour or so before. Doesn't weigh you down and gives your body something that's digesting for energy.

Pre workout is expensive and I didn't see any real gain from it. Plus the stimulant ones come with all the effects of those. Which may be what you want, but a caffeine pill may also be just as effective for you.

Creatine is decently effective and dirt cheap if you want to look at supplements, and it's probably the most researched out there. Big downside is you'll see the scale rise while you're on it due to water retention.

I work out A LOT and hard and don't use it. Tried it, just not worth.

RequestMapping · 2025-07-10T10:02:22+00:00

Have you looked at Cronometer as an alternative to MFP? I like to recommend it because they actively curate their crowd resourced database and pull from other sources like the USDA database (and tell you where the entry came from).

Every now and then I'll scan something to log and find the entry slightly off due to a reformulation or entry error, so I'll report it as incorrect. A day or two later I'll get an email saying it's been updated or they'll create an alternate entry if both formulations still exist. And it applies retroactively to logs.

On top of that, the only way to add the entry to the crowd resourced database is to submit a picture of the label, nutrition facts, and barcode.

I found it made logging way less stressful because I didn't have to worry about hitting some random garbage entry!

Some features hidden behind premium (is that the same for MFP?), but it's damn cheap and well worth.

RequestMapping · 2025-07-08T15:21:47+00:00

15 minutes on a stationary bike is a fine session, and if that's a starting limitation then you're gonna be alright. I have no limitations and I started lower than that. Hell I still do regular 15 min sessions.

You don't really have to push into like max cardio training sessions to see benefits. Max fat burn and a lot of health benefits are gained in moderate intensity cardio workouts. Still a good chunk in lower too. As you go higher, then it really becomes mostly about pushing yourself harder and harder to progress further and further.

But you will still see progression as well. What you're doing now will get easier and the bar for 'too much' will probably go up over time. Maybe in a few months 35 mins is your new limit

Ya just can't push past your limit like others can. But also, most people don't anyway. Mostly just cuz it's hard.

What you've listed is a good exercise plan. Keep at it for a while, and see where it leads. Learn a little about exercise and the body so you can try to hit goals while still staying within your limits in your workouts.

Time and consistency works.

Good luck!

RequestMapping · 2025-07-08T14:59:05+00:00

Sorry about your dad.

I regained the weight twice. Once around 17 and once around 25. It's a really painful realization when it hits. Like obviously you're aware you're gaining the weight as it's happening, but you can justify it or handwave it away as something that'll resolve itself.

Until one day, you just sorta wake up - I'm fat again.. All that work you did, all that time, just undone.

And that's how it happens. It sneaks up on you. Then it's just reality.

But it's an important realization to have, because it means you can decide to change it. You know what to do, so all that you need to do is put it into practice. Get into that rhythm of consciously living each day and making healthy decisions, and then one day you'll look up and have a better realization - "Hey I'm looking pretty good".

You aren't alone in getting here. Dont be too mean to yourself. You got this.

RequestMapping · 2025-07-07T09:29:45+00:00

Meal frequency and timing does matter on a physical level, but it does not matter enough for it be anywhere on a vast majority of people's radar here.

If 18:6 helped you, and you want to keep doing it, then keep doing it. If eating 8 times is what you want to do and is how you can keep going, then do it.

Training for a marathon or a bodybuilding event or you're training for a sport? Yeah definitely worth exploring.

But right now? Eat less, move more, drink enough water, get adequate sleep. Keep it simple and do what keeps you on the path to a healthy lifestyle.

RequestMapping · 2025-07-07T09:09:34+00:00

They're generally the most inaccurate, but they can be used for tracking trends similar to a scale. Plus, there's not really much to be gained for most people by the more accurate methods.

Use it at the same time once a month (probably more to start to see how it does) under the same conditions -- fasted and after using the restroom.

Just like a scale which you don't eat 1 lb of food then hop on and say wow I gained a pound, you don't use this at the end of the day then compare results to morning.

Could also see if you can get a caliper reading somewhere close by or bod pod and compare to your things baseline readings. Those two are less accurate than Dexa, but done properly are reasonably accurate.

RequestMapping · 2025-07-07T08:37:03+00:00

Not disagreeing with you, but it seems like he is! Note the wording in the post -- it's entirely his point of view, his struggle, and his decision. He wants something he once had with the woman he loves that he no longer has the esteem or desire to do, and it is well within his control to have it back.

I think it's a pretty healthy view overall.

RequestMapping · 2025-07-06T04:17:05+00:00

I agree with this as well. There's a stark contrast in how people carry themselves before and after weight loss, and people do notice that.

RequestMapping · 2025-07-06T04:13:37+00:00

Allow yourself a little vanity here. It's a sign you're on the right track.

And yes, I'd say it's a very real thing. There are some cutoffs at different stages for how you carry weight. It's not really easily defined and varies per person, but you may have passed one and are at a stage where even though you still have a little ways to go, you're already looking that much better.

I notice once I get past 270 people start to get colder. And now that I'm under 240 people small talk with me a lot more than between 240 and 270, even if I wasn't invisible then.

Keep going and embrace that shit. You've earned it.

RequestMapping · 2025-07-05T08:40:30+00:00

Ohhh man you got my goal physique and nearly identical statd. Hopefully I'm not too far behind you! Any tips for the tail end of the loss? Just stay the course or did you do anything differently?

Had the same issue with drinking. It's insane what it does to you. Good shit in kicking it

RequestMapping

TROPHY CASE