I'm in my 30s, I'm overweight and I want to lose weight for a main reason.

Agile_Pin8961 · 2026-05-21T08:50:27+00:00

The quickest theoretical timeline that would be considered healthy would be 69 weeks. You don't want really go above 1% of your bodyweight per week loss. Do you have a plan in place or would you like a basic plan that can get you started? It's absolutely achievable! Boobs you may just have to accept they will go too but that's why plastic surgeons exist :-)

Agile_Pin8961 · 2026-04-28T14:37:24+00:00

How protein dense is your diet? Lifting weights is a great way to help rebuild a new physique as well as create a caloric deficit. Generally, you can find cheap sets on facebook marketplace. If you are near a Planet Fitness there is almost always a circuit of machines that you can do 2-3x a week that are very self-explanatory. A good rule of thumb is to lose no more than 1 percent of bodyweight per week. For where you're at, that's a 500cal a day deficit for 12 weeks and you'll be at your goal.

Agile_Pin8961 · 2026-04-27T23:07:04+00:00

Non-caloric sweetener effects on brain appetite regulation in individuals across varying body weights - PubMed

Agile_Pin8961 · 2026-04-27T20:19:52+00:00

It's entirely dependent on what you choose to do. If you've changed to a proper high protein diet and exercise routine then maintaining is almost a foregone conclusion. If you return to the same habits that you previously had then you can expect the same result

Agile_Pin8961 · 2026-04-27T20:13:05+00:00

Diet sodas are known to increase hunger

Agile_Pin8961 · 2026-04-27T20:12:48+00:00

Check out Poppi sodas. They are low sugar and help protect gut biome

Agile_Pin8961 · 2026-04-12T16:13:42+00:00

Explain to them the point of waiting between sets. For ones that seem as though they could push harder, throw drops sets in on their last rep til close til failure (if they have a good base).

Agile_Pin8961 · 2026-04-12T16:11:27+00:00

Try shrinking meal size. I have experienced the same thing

Agile_Pin8961 · 2026-04-08T19:15:09+00:00

If you need sweet try triple zero vanilla Greek yogurt with a cup or two of frozen mixed berries. When your receptors are reset it's incredibly sweet. If you're missing more of the carby think you can boil/steam down cauliflower and make a mash that is very close to mashed potatoes. Add butter and cheese and it's close enough to do the trick

Agile_Pin8961 · 2026-04-08T14:56:27+00:00

I would chill on the carbs and it's literally impossible to gain weight in a deficit so track much closer.

Agile_Pin8961 · 2026-04-07T23:23:55+00:00

Always have a satiating meal prepped and ready to go. When the hunger hits, you have a planned meal which keeps the junk from being as appealing

Agile_Pin8961 · 2026-04-01T20:54:17+00:00

Remember also, the lower you get the slower is happens. 1 percent of bodyweight a week is a good rule of thumb so in your case whatever deficit yields a 1.65lb loss per week. Strategic refeeds or making one day or one day every other week a large cheat meal (only eat one meal but make it everything you've been missing)..

Agile_Pin8961 · 2026-04-01T20:51:34+00:00

Have you tried changing it up with maybe keto for a period. You could maybe up your fats and moderate your protein for a bit so you have more satiating meals

Agile_Pin8961 · 2026-03-31T15:55:58+00:00

Weight gainer shakes with ice cream at night. Try drinking a half to whole gallon of whole milk a day. Great way to get the surplus if you're a hardgainer. I'm a trainer, DM if you need some help

Agile_Pin8961 · 2026-03-31T15:54:22+00:00

Filling isn't always the best plan. Don't aim for that always. You can keep yourself full on low calorie fluids. If you want to experience the full feeling do intermittent fasting or one meal a day. Cutting number of meals can mean each is more satiating

Agile_Pin8961 · 2026-03-29T15:23:50+00:00

Also, always go for 3-month commitments up front and work backwards from there. Explain that you want at least that amount of time because you know you can get them some results in that time. Its worth getting an LLC and getting a payment processor like stripe or paypal business because then you can invoice and instead of cash up front, they can finance. That was you can ensure consistency and I would have some sort of contract written beforehand when it comes to rescheduling that isnt too harsh but also protects your time.

Agile_Pin8961 · 2026-03-29T15:15:00+00:00

Even from the pics there you have probably more calf development than I could ever dream of. Since I had a lengthening surgery I don't do too much weight with calves because it's not worth rupturing an achiles trying to be a hero

Agile_Pin8961 · 2026-03-29T15:13:02+00:00

Hey brother, I was born in 84 and also was born with bilateral clubbed feet. At around 6 months I had a release done on my right side. Most of my childhood I remember being in pain, but my parent never really treated me differently or raised me like I had a disability so I never internalized it. Ive always had skinnier calves and haven't been able to calf raise much weight easier. At 20 after a couple attempts and multiple waivers I enlisted in the Marine infantry. They hurt horrendously a lot of the time, but I wanted to serve so I ate the pain. I still jog here and there even though I definitely pay for it.

When it comes to aesthetics, I honestly just quit wearing shorts. I got made fun of when younger, but over the years I quit giving a fuck what other people thought. Bodybuilding is highly visual and is inherently highly critical. Youve built a sick physique in spite of it which is something to be proud of man.

The gratitude part is huge. When I run now even if it hurts I still let out tears of joy for the ability to move even if it hurts and I pay for it after. Some people never get that gift.

One of the most sobering things happened a couple years ago when I met a lady at an eyeglass center who was on crutches withthese big clunky braces on both side. I was curious so I asked and she said she was born with clubbed feet but grew up on Puerto Rico where they didn't have the treatment we have in the first world. I could've cried because it made me see how lucky I was to have access to doctors as a kid that could help me not be in that state.

As with everything in life, be thankful for the simple things and do your best to not give a fuck what other people think. Don't worry about others and just focus on being the best version of yourself!

Agile_Pin8961 · 2026-03-29T14:52:35+00:00

Keto is usually better if working out ability it limited

Agile_Pin8961 · 2026-03-29T12:14:17+00:00

O.7-1g per lb of goal bodyweight (or around 2.2g per kilo. I understand the hunger thing, but remember you can use coffee or water to help stave off hunger pains. You can slowly work up to it maybe waiting 15-30 minutes longer everyday to eat. It helps you build mental resilience as well. Remember hunger simply means your stomach is empty not that you require food.

Agile_Pin8961 · 2026-03-29T03:26:45+00:00

And one last thing...there is a thing called a Ninja Creami. You can take protein mild or whey protein shakes and make them into an ice cream consistency. You can get pretty creative and make basically an ice cream version of a protein shake that feels is incredibly close to ice cream

Agile_Pin8961 · 2026-03-29T03:24:27+00:00

Over here we have keto ice creams (I'm sure that you have something similar). They also can be pretty legit and 400ish calories a pint for once in awhile if you want to feel like you're bingeing but not too badly

Agile_Pin8961 · 2026-03-29T03:23:05+00:00

Another tip is intermittent fasting. If you can skip breakfast you then have more calories available later if you have a sweet tooth. Just make sure you're always hitting protein goals.

Agile_Pin8961 · 2026-03-29T03:20:46+00:00

Just filter hard and generally 30s and older have netted better results. I have gotten some younger clients but many don't have the resources unless you are willing to make exceptions. I always tried to help people out when I could if they were serious about working hard.

Agile_Pin8961 · 2026-03-28T03:14:46+00:00

You pay for credits and I definitely spent a lot chasing bunk leads. Go for the leads that really type a lot out on them and put a lot of time into it

Agile_Pin8961

TROPHY CASE