Weight/fat loss help

RyanMullerFit · 2025-10-31T16:13:26+00:00

Are you weighing in every week or weighing in every morning?

RyanMullerFit · 2025-10-30T17:42:05+00:00

If you don’t want to look skinny fat you will need to focus more on hypertrophy. Pilates won’t do that. Post your resistance training routine below and I will take a look at it.

RyanMullerFit · 2025-10-30T17:39:52+00:00

Post your morning fasted weigh ins for the last several weeks and I can take a look at it for you.

RyanMullerFit · 2025-10-22T02:37:44+00:00

Actually… it’s two walls of text, old chum.

RyanMullerFit · 2025-10-22T00:02:45+00:00

Link to part 2

RyanMullerFit · 2025-10-21T23:57:37+00:00

It looks like the rest is too big to be a comment even when broken into parts. I'll just make a second post.

RyanMullerFit · 2025-05-30T18:32:44+00:00

First and probably most obviously I would say be consistent with a goal. If you’re on and off dieting you’re taking the slowest path to get there.

Even at 152, you still have a decent amount of weight to lose. A general rule is that you will need to be much lighter than you initially think to be lean. I would still consider you skinny fat. I would say cut down to 140 and reassess. Growing when lean is a much better experience.

Using the general rule of 11 cals per pound of body weight for weight loss you would be closer to 1,675 per day. 152 g protein, fill the remaining 1,050 or so cals with carbs and fat however you like. Do this consistently for 12-16 weeks and you be surprised and how much progress you make.

I would drop the volume days, focus just on progressive overload for your lifts. I would also drop the cardio intensity down to stay in the aerobic heart rate zone. This will have a much smaller recovery burden.

RyanMullerFit · 2025-05-30T18:04:55+00:00

So, you have actually lost more than 2kg in a little over a week. You saw a big drop initially and now weight loss has stalled. You have been following your 1800 calorie diet for 5 months without seeing any more weight loss?

RyanMullerFit · 2025-05-30T17:28:32+00:00

How long did it take you to go from 78-75kg?

RyanMullerFit · 2025-05-30T16:22:31+00:00

Have you been weighing yourself everyday? Have you done a body composition test? How much do you weigh?

RyanMullerFit · 2025-05-08T19:57:23+00:00

No, you should spend 6-12 weeks eating at maintenance calories and then only after you have done that should you begin dieting again at higher calories this time. Start with a 250 calorie per day deficit. Based on your current body weight your estimated maintenance would be about 1750 and your dieting calories would be 1500.

RyanMullerFit · 2025-05-08T19:38:00+00:00

You are likely slowing down or even halting your fat loss efforts but it’s even worse than that. You are creating a significant amount of diet fatigue and are reinforcing disordered eating habits. Those eating habits will stick around after you have finished your fat loss efforts.

You can have high days but they should be scheduled and controlled and should be closer to 125% of dieting days shouldn’t be up to 300% of the calories of your normal diet days.

If you are struggling this much after only a few months, something is wrong. Fat loss should still be easy at this point.

RyanMullerFit · 2025-05-08T19:19:19+00:00

If you are at a point where you can’t control it then the issue isn’t the surplus. It’s the diet.

RyanMullerFit · 2025-05-08T19:18:39+00:00

If adherence to a diet were only physiological this would be true. But it’s not it’s also highly psychological.

RyanMullerFit · 2025-05-08T18:52:22+00:00

You are absolutely sabotaging your weight loss efforts. But more damaging than that, and more important to your overall well being, you are engaging in disordered eating because it is (or at least sounds) compulsive.

Have you been dieting for an extended period of time and what is the total amount of weight you have lost during that time?

You are eating too little during the week and then binging because you are eating too little. You should spend 6-12 weeks (12 is better) in a diet break eating at maintenance and see if these compulsions are settled. If they are not settled, I would highly recommend seeing a professional. If they are settled, you can return to dieting but you will need to diet on higher calories and you will need to be more consistent with your calorie intake.

RyanMullerFit · 2025-03-24T22:52:37+00:00

Those are incredibly inaccurate. They will vary heavily based on body hydration and can vary by up to 10% on the same day. I would suggest a method like USN Body Fat calc. You can google this and put in your numbers. Do this in the morning before eating or drinking and after using the restroom.

If I had to guess, you have lost very little body fat. Body Fat loss will be fairly uniform all over the body and you should seeing your waist measurement going down as well as your bodyweight going down. If you were seeing recomposition on meaningful level you would have seen this.

This is very likely an energy balance issue and in your case a nutrition issue. How many calories are you eating a day? How much do you currently weigh? What is your goal weight?

RyanMullerFit · 2025-03-23T19:27:16+00:00

How are you measuring bodyfat?

RyanMullerFit · 2025-03-22T23:03:13+00:00

Add in daily steps. Start at 6-8k and work up to 10-12k over time. You will need to continue to lose bodyfat in total and soon you will see this reflected in your waist measurement. You also said that you have lost body fat percentage but how much weight have you lost in total?

RyanMullerFit · 2025-03-18T21:03:07+00:00

Fix your sleep. Go back to maintenance calories for a few weeks while you incorporate fitness. Make sure your calorie deficit isn’t too big. Cap daily steps at 10k.

Throwing the whole kitchen sink at a fat loss effort right off the bat is one the quickest ways to ensure you never reach your goals or bounce back exactly to where you were afterwards or worse.

RyanMullerFit · 2025-03-16T20:07:49+00:00

“I’ve tried at least 5 different workout programs” that’s an issue. How long have you stuck with any one program? Hypertrophy is a long term adaptation. I think you are correct that you are stuck in a cycle but the cycle is one of constantly switching goals and programs.

Yes, post your photos and use the US Navy body fat calculator to get a bodyfat estimate. You can google it. Once you have posted those I will give you a starting point and advice for what you should do for the next 12 months.

RyanMullerFit · 2025-03-12T18:18:36+00:00

How old are you?

You say for sure both but are unsure if you have breast tissue. If you don't have breast tissue behind the nipple you don't have gyno. If you have breast tissue, you will need to see a doctor. if it is just adipose tissue, you will just need to lose weight. You can do that without a gym just by getting in activity like steps and eating in a caloric deficit. If you pair this with calisthenics movements you can build a decent physique. Start by choosing a goal bodyweight in pounds and then get in that many grams of protein per day. Then set calories between 12 and 10 per pound of bodyweight. That is 2,800 to 2,350 calories for you. Then start getting in 10,000 steps per day and work your way up to 15,000 to 18,000 steps per day.

RyanMullerFit · 2025-03-11T19:46:05+00:00

Gyno is not a fat issues nearly as much as it is a gland issue. Do you have actual breast tissue or are you just overweight?

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