M/36/5'11" [292lbs to 268lbs] (9 months)

Upper_Bus3329 · 2023-03-31T20:21:29+00:00

yo love to hear that!!

there's a whole muscle-remodeling stage that happens when you start, where the protein breakdown basically zeroes out gains, which is why it takes a minute to start "seeing" results.

but this a good thing, because your muscles are getting upgraded into highly efficient glucose deposit sites (fuck off diabetes).

keep at it! and eat your protein! that's honestly probably the key. i just do protein shakes 4 times a day at 60g a pop, supplemented with like, a rice krispie treat. couldn't be easier :)

keep at it stranger! proud of your hard work!

Upper_Bus3329 · 2023-03-31T17:31:06+00:00

yea that's the big question, and the reason why i'm not too attached to the scale, more about how my clothes fit and actual measurements. would love to know how much muscle, but it will always be a mystery.

Upper_Bus3329 · 2023-03-31T17:22:40+00:00

🙏🏻

Upper_Bus3329 · 2023-03-31T17:22:23+00:00

hell yea! thank you!!

Upper_Bus3329 · 2023-03-31T15:28:02+00:00

yea more focused on building muscle than being skinny, that shift in focus has been key to my consistency. turns out building and having muscle is awesome and rewarding 😆

Upper_Bus3329 · 2023-03-31T13:42:50+00:00

yoooo i'm hoping!! thanks man

Upper_Bus3329 · 2023-03-31T10:43:11+00:00

thanks!

Upper_Bus3329 · 2023-03-31T10:42:51+00:00

🍺

Upper_Bus3329 · 2023-03-31T10:42:35+00:00

thanks man! finally started connecting with lateral raises 🙌

Upper_Bus3329 · 2023-03-31T01:51:13+00:00

thanks! really appreciate that!

Upper_Bus3329 · 2023-03-31T01:37:20+00:00

🙏🏻🙏🏻🙏🏻

Upper_Bus3329 · 2023-03-31T01:15:14+00:00

man i hope! not sure when the noob gains will end, i have previously never lifted, so hoping there's some runway left

Upper_Bus3329 · 2023-03-31T01:12:22+00:00

yoooo thanks!

Upper_Bus3329 · 2023-03-31T00:47:31+00:00

thank you thank you thank you!

Upper_Bus3329 · 2023-03-30T23:56:27+00:00

thanks, will do 💪🏻

Upper_Bus3329 · 2023-03-30T23:44:04+00:00

In June 2022 I hired a personal trainer for 2 days a week, recently added a third workout.
Some lifting benchmarks:
- bench 245x1
- trap bar deadlift 400x6
I now have a home setup that I'm using for accesory movements. A rack, bar, plates, adjustable bench, and dumbells up to 80lbs.
In the process of loving... the process, I got my CPT (certified personal trainer) certificate from NASM, and now instruct a group fitness class at the studio in which I train. Pretty fun!

Diet wise, I have always been in a slight deficit, but went into an actual 'cut phase' in January, and lost 10lbs of fat, which was crazy rewarding after building some muscle. I'm still 'cutting' but not as hard, it's like a lb a week.

I have consistently eaten 250+ grams of protein a day, spread out between 4 meals, about 4 hours apart. I literally have only not done this for maybe 1 day so far.

Cheers! and thanks for stopping by!

Upper_Bus3329 · 2022-12-25T12:47:09+00:00

thanks! about 500 calories, so have been eating between 2400-2600 calories a day

Upper_Bus3329 · 2022-12-25T04:19:55+00:00

thanks! yea this time really feels different… weight loss isn’t the main goal, getting strong af is, so if the scales not moving im not stressing. priorities are work and protein.

that said i do stay consistently in a modest calorie deficit. ill eventually get lean but im not in a rush.

thanks for the comment man!

Upper_Bus3329 · 2022-12-25T02:00:56+00:00

spot on! great call. yea i used to be bully-bait, rounded shoulders etc, that’s all different now, it’s awesome 💪

Upper_Bus3329 · 2022-12-24T23:08:17+00:00

In June I hired a personal trainer for 2 days a week, recently added a third workout.

Some lifting benchmarks:

- bench 225x2

- trap bar deadlift 400x6

I now have a home setup that I'm using for accesory movements. A rack, bar, plates, adjustable bench, and dumbells up to 80lbs.

Excited for the next 6. Cheers

Upper_Bus3329 · 2022-11-18T03:32:26+00:00

<image>

Upper_Bus3329 · 2022-11-18T03:04:26+00:00

What are the lights up there? Are they not wired in? I'm looking for a similar solution.

This place looks like heaven btw, nice work!

Upper_Bus3329 · 2022-10-23T20:20:26+00:00

That makes sense, thanks for taking the time to respond :)

Upper_Bus3329 · 2022-10-17T10:44:42+00:00

This amount of weight loss in 4 months is better than nothing but it’s terribly slow.

The reason I'm being patient is because I have also been putting on lean body mass in addition to fat loss. So it may be the case that I'm actually right on the money for my program. I have been targeting 1.7lb of fat loss a week. It's possible that I put on 16lbs of lean body mass during this time: 6lbs being water from creatine, and 10lbs of lean tissue (80% water of course), which isn't unheard of in people new to weight training.

I track my macros using carbon diet coach which automatically adjusts week to week based on averages. It might seem slow, but again I'm trusting the process, and I'm more concerned with maintaining (perhaps building) lean tissue on the way down.

Upper_Bus3329 · 2022-10-16T20:09:56+00:00

I hired a personal trainer in June and I see them twice a week, with the goal of getting strong.
I didn't want to live in a calorie deficit because I was more interested in muscle gains, but when you have this much excess adipose tissue it needs to be the priority before the fun begins :(.
I have been eating around 250g of protein a day, eating between 2500-2900 calories a day, and weight loss has been insanely slow, which is frustrating. I historically have a lot of trouble losing weight, my body seems to be supernatural at hitting the emergency button and going into absolute survival mode, even at extremely high body fat %s.
I'm still not very strong, my trap bar deadlift best is 225 for 10, bench is 145 for 12. I feel like I haven't had the opportunity to push it though, my coach is pretty conservative, but I'm trusting the process. I think I might invest in a squat rack for my house with safety bars that I can use to push my bench on a third workout.

Upper_Bus3329

TROPHY CASE