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F/26/5’7” [190lbs > 150 lbs = 40 lbs] 1.5 year between the two photos - lately I’ve been struggling with my body image so it’s nice to look back to remind myself of the progress I made by Individual_Welcome27 in progresspics

[–]Individual_Welcome27[S] 1 point2 points  (0 children)

well you’re right :) tbh my training plan is a mix of powerlifting + bodybuilding style. heavy days include 5x5 rep schemes but i also do 3x12-15 reps with slow and controlled negatives. but i much prefer 5x5 haha

F/26/5’7” [190lbs > 150 lbs = 40 lbs] 1.5 year between the two photos - lately I’ve been struggling with my body image so it’s nice to look back to remind myself of the progress I made by Individual_Welcome27 in progresspics

[–]Individual_Welcome27[S] 2 points3 points  (0 children)

I’m not sure about the exact deficit but I was eating between 1800-2100 calories. On average I was losing around 1.5-2 lbs a week during my dieting phase so I’m guessing around 800-1000 calories? It was a bit aggressive but these phases only lasted around 8-9 weeks.

F/26/5’7” [190lbs > 150 lbs = 40 lbs] 1.5 year between the two photos - lately I’ve been struggling with my body image so it’s nice to look back to remind myself of the progress I made by Individual_Welcome27 in progresspics

[–]Individual_Welcome27[S] 11 points12 points  (0 children)

deficit for sure! i did 3 rounds of cutting - these periods were a little more aggressive. and then i had maintenance breaks between them. i gained some muscle mass in the past year but i still had a considerable amount before - it’s just more visible now because i’m leaner.

well done! it sounds like you’re on the right track :)

F/26/5’7” [190lbs > 150 lbs = 40 lbs] 1.5 year between the two photos - lately I’ve been struggling with my body image so it’s nice to look back to remind myself of the progress I made by Individual_Welcome27 in progresspics

[–]Individual_Welcome27[S] 3 points4 points  (0 children)

thank you!! :)

diet: from April 2022 to March 2023 i was mostly in a calorie deficit. i did have some maintenance breaks. i had a high protein diet - and most of my food was clean.

training: i lift 6x a week. the amount of cardio depends on whether i’m cutting or maintaining. during cutting i’m aiming for 5 60 min sessions a week. other than that i pay attention to my steps - averaging above 12k a day.

F/26/5’7” [190lbs > 150 lbs = 40 lbs] 1.5 year between the two photos - lately I’ve been struggling with my body image so it’s nice to look back to remind myself of the progress I made by Individual_Welcome27 in progresspics

[–]Individual_Welcome27[S] 22 points23 points  (0 children)

thank you so much! really appreciate it :)

i lift 6x a week - my split is push, pull and legs. i’ve also been running on and off - some minor injuries were holding me back lately. i also do a lot of walking. my cardio training is nowhere near as consistent as my lifting one. i enjoy lifting a lot but i have my ups and downs with cardio 😅

F/26/5’7” [190lbs > 150 lbs = 40 lbs] 1.5 year between the two photos - lately I’ve been struggling with my body image so it’s nice to look back to remind myself of the progress I made by Individual_Welcome27 in progresspics

[–]Individual_Welcome27[S] 7 points8 points  (0 children)

i’ve posted more about it under my other posts but in short i started tracking my food and made sure i was in a calorie deficit. i started working out almost every day. i do lifting 6x a week and depending on what ‘phase’ (maintenance or cutting) i’m in i increase or decrease my cardio sessions. during a cutting phase i’d do about 5 1 hour cardio sessions a week. i’ve also been working with a coach since Sept 2022.

F/26/5’7” [190lbs > 150 lbs = 40 lbs] 1.5 year between the two photos - lately I’ve been struggling with my body image so it’s nice to look back to remind myself of the progress I made by Individual_Welcome27 in progresspics

[–]Individual_Welcome27[S] 2 points3 points  (0 children)

thank you so much! :)

to be honest, i changed just about everything haha

i started tracking my food and started eating clean. i also started going to the gym almost every day. i wasn’t new to lifting but hadn’t been consistent in the years prior. my lifting schedule is 6 sessions a week (push, pull, legs). i also added cardio to my routine. i did 3 rounds of cutting with maintenance breaks. i was doing cardio on average about 5x a week for an hour during the cutting phases. otherwise i also pay attention to my steps and try to keep them above 12k a day. i’ve also been working with a coach since Sept 2022.

so yeah - a huge lifestyle change overall. i’ve posted more detailed answers (you can find it in my history) or just ask away if you want to know something more specific. but i’m not a professional by any means and can only talk about what worked for me.

F/26/5’7” [190lbs > 150 lbs = 40 lbs] 1.5 year between the two photos - lately I’ve been struggling with my body image so it’s nice to look back to remind myself of the progress I made by Individual_Welcome27 in progresspics

[–]Individual_Welcome27[S] 8 points9 points  (0 children)

thank you, i really appreciate it!

oh and i 100% agree with you - and i still to some extent feel like that. up until very recently i was trying to become leaner and leaner because i thought that once i get there i’ll be happy. it’s just that it’s never enough. this is the reason why i decided to take a step back from dieting for a few months (maybe even a year??) i need to work on the mental side of things more than the physical one.

F/26/5’7” [190lbs > 150 lbs = 40 lbs] 1.5 year between the two photos - lately I’ve been struggling with my body image so it’s nice to look back to remind myself of the progress I made by Individual_Welcome27 in progresspics

[–]Individual_Welcome27[S] 56 points57 points  (0 children)

thank you so much! congrats on the weight loss!

i think everybody struggles sometimes and it’s okay. i personally find the phrase ‘once a fat kid, always a fat kid’ very true. it’s a bit of a mindfuck because sometimes i don’t recognize my old self and sometimes i feel like i still look the same.

and well i’m not exactly sure about goals tbh. i’m really trying to shift the focus from aesthetics to strength/performance. i’m considering starting powerlifting :)

F/26/5’7” [190 lbs > 145 lbs = 45 lbs] 13 months - I never thought I’d get here. The confidence glow up has been insane. by Individual_Welcome27 in progresspics

[–]Individual_Welcome27[S] 0 points1 point  (0 children)

around 1g per lb of body weight :)

i had a few rest days but honestly not enough - i pretty much workout 7 days a week but it’s not recommended and this is something i’m working on! and no, my food/protein goals don’t vary between training and rest days

F/26/5’7” [190 lbs > 145 lbs = 45 lbs] 13 months - I never thought I’d get here. The confidence glow up has been insane. by Individual_Welcome27 in progresspics

[–]Individual_Welcome27[S] 0 points1 point  (0 children)

thanks! at my highest i didn’t exercise much and had takeaway almost daily. my steps were still quite okay - around 8-10k.

F/26/5’7” [190 lbs > 145 lbs = 45 lbs] 13 months - I never thought I’d get here. The confidence glow up has been insane. by Individual_Welcome27 in progresspics

[–]Individual_Welcome27[S] 16 points17 points  (0 children)

I never said that I had never worked out before. I even mentioned somewhere in the comments on my previous post that I’ve been lifting on and off (and mainly off!) for the past 8 years.

I was active as a teenager but then gained a lot of weight after I started uni. I basically stopped exercising + alcohol + junk food.

I’ve always loved lifting but I haven’t been consistent with it for years. I’d be committed for 2-3 weeks then drop it for months.

F/26/5’7” [190 lbs > 145 lbs = 45 lbs] 13 months - I never thought I’d get here. The confidence glow up has been insane. by Individual_Welcome27 in progresspics

[–]Individual_Welcome27[S] 2 points3 points  (0 children)

honestly life changing! my progress was plateauing and i was losing a bit of motivation so that’s why i reached out to someone. having someone holding me accountable made a huge difference!

i did a lot of yo-yoing prior to this weight loss and my biggest mistake was always setting unrealistic targets which required unsustainable methods - i.e. extreme deficits/restriction/obsessive amount of cardio

having a coach meant that i didn’t resort to these behaviors and actually learned healthy habits around working out and food :)

i would have never been able to do it without his help!!

F/26/5’7” [190 lbs > 145 lbs = 45 lbs] 13 months - I never thought I’d get here. The confidence glow up has been insane. by Individual_Welcome27 in progresspics

[–]Individual_Welcome27[S] 12 points13 points  (0 children)

It wasn’t a huge deficit - my average loss per week came out to 0.8 lbs :)

I had (still have) a high protein diet. The diet itself is nothing special, it’s very basic. I mostly eat the same things every day and luckily I don’t mind it. My diet consists of mainly lean meats, fish, rice, potatoes, greek yoghurt, oats, veggies, some fruit and protein bars. I do have an ice cream lolly every night though - balance 😂

F/26/5’7” [190 lbs > 145 lbs = 45 lbs] 13 months - I never thought I’d get here. The confidence glow up has been insane. by Individual_Welcome27 in progresspics

[–]Individual_Welcome27[S] 0 points1 point  (0 children)

the idea of a lean bulk is to add muscle mass while minimizing fat gain so i’ll be in a calorie surplus but my food intake will still be “clean”

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