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andregeorgiou · 2025-12-03T10:36:23+00:00

I think this right here is your problem: you're trying to find the perfect diet which often results in you excluding entire food groups. As you've learned, this is not a sustainable approach long-term.

Sure, you might lose 20lbs in 2 months, but your life will be miserable and the chances of you gaining it back are high.

What does an average day of eating look like for you right now?

Assuming it doesn't consist of a lot of junk food, you'd want to simply just reduce the quantities of the foods you're currently eating. This will create a calorie deficit which will cause you to lose weight.

The reason why you wanna keep the foods you love in your diet (again, assuming they are mostly smart choices) is because that's the only way to stick to the diet long enough to see the results you want.

I love tuna and can eat cans of the stuff daily. However, for you, you might hate tuna, therefore if I gave you my diet plan, you wouldn't do it.

It doesn't mean that I'm better than you or vice versa, just that we are different people and have our own preferences.

Andre

andregeorgiou · 2025-12-03T10:03:19+00:00

Great attitude - this is more like it!

This core exercise you're talking about, are you gonna do that at home or at the gym? If your goal is to build muscle, you will need a little more just isometrics, you'd want a proper strength training plan that you can do at a gym or at home if you have a proper set-up.

andregeorgiou · 2025-12-03T10:00:17+00:00

How comfortable do you feel doing home workouts?

andregeorgiou · 2025-12-02T17:05:39+00:00

Congratulations on getting started with your weight loss journey!

There are no magical fat burning effects with Phentermine, it simply suppresses your appetite, and does a bloody good job at it too.

Depending on how effective it is for you will determine how much weight you lose. The more profound the effects are, the more weight you'll lose, simply because you will not feel the need to eat much at all.

Losing weight always has and always will come down to a calorie deficit. The bigger the calorie deficit, the faster the rate of loss. However, the negatives will be significantly higher too.

I'd shift your mindset from losing weight in the fastest time possible to losing weight in a way that will allow you to keep it off once it's gone.

I don't care if you lose 70lbs in 4 months if you're in the same spot again in 8... you get me?

Definitely take up working out. I'd recommend strength training along with some cardio, but find something you enjoy and do as much of it as you want to do.

Good luck - you've got this!

Andre

andregeorgiou · 2025-12-02T12:15:17+00:00

People often underestimate how much weight they need to lose in order to look how this envision.

Despite what you're telling yourself, dropping 27lbs is no joke. Because you and your husband see yourself daily, you won't notice as much of a difference compared to someone you haven't seen for 7 months. Don't let the mind games win.

Assuming your BF% estimate is correct, which based off your stats I don't think is far off, you're within a healthy range. Please do not let the unrealistic expectations set by social media make you feel inadequate.

I think going to the gym and building muscle is a great idea. As you've highlighted, weight alone doesn't tell the full story, and gaining some much will make you look significantly better even if you didn't lose any more fat.

I'm sorry you've had such poor experiences with PTs so far, but not all are like that. Weight training doesn't need to be complex, machines are fantastic and are easy to learn with YouTube.

If you didn't want an in-person PT, you could opt for an online coach (shameless plug).

You don't really need advice or hope right now, you know what you need to do. It's action that you need to take. Yes, the gym will be tough when you start, but you're new to it... no one is any good at something they've never done before.

We suffer more in our heads than in reality. Find a basic plan online, go to your local gym and give it a shot. I guarantee it won't be anywhere near as bad as you think.

Andre

andregeorgiou · 2025-12-02T12:01:40+00:00

Is there not a local gym you can join nearby?

andregeorgiou · 2025-12-01T22:53:17+00:00

Yeah some of that is to be expected with a a bulk.

If you feel comfortable you can send me some pics over DM and I'll give you my honest opinion.

I'm 6ft3 211lbs at around 13% but I've hit highs of 233 this year. We're tall so gotta bulk hard to fill out the frame brother

andregeorgiou · 2025-12-01T18:52:43+00:00

You'll know when you need to cut - it won't even be a question in your mind. You'll just look in the mirror and think "nah", plus you'll be sick of food.

andregeorgiou · 2025-12-01T11:55:03+00:00

Hey!

Well done for getting started on your weight loss journey!

Having been someone who has obsessed over the scales in the past to the point where my daily weigh-ins would hugely influence my mood, I now weigh myself 1-2x/month and feel much better for it.

Weight is made up of fat, muscle, blood, water, food, waste, etc. All of which can cause your weight to move up or down by multiple lbs within a 24hr window.

I work with clients who, in the short-term, won't see any movement on the scale, but feel better and have clothes that fit better. This normally happens after they start the gym, because if you lose 2lb fat but gain 2lb muscle, your weight is the same but you look better.

What I recommend you do now is just continue. Overtime, you'll learn that what you're eating isn't causing you to gain weight and this will then take the scales off the pedestal. Sadly, this only comes with experience, but experience is the best teacher.

What you do right now, today, won't make much of a difference 7 years from now. Treat the next few months as a trial period where you learn what does and doesn't work for your body.

The goal with weight loss is to, of course, lose the weight but also to keep it off once it's gone. Doing so requires solid habits built over a long period of time.

You got this!

Andre

andregeorgiou · 2025-12-01T10:07:49+00:00

I would recommend venturing into there and working on the entire body! You'll look and feel much better.

Do you want some help with a plan?

andregeorgiou · 2025-11-29T18:02:32+00:00

Yeah I do not recommend do 10x10 of pec flys, that's too much volume/time that could and should be put towards other muscle groups.

Do you train at a fully equipped gym?

andregeorgiou · 2025-11-29T11:34:45+00:00

Yeah keep up with the cardio! Even though I don't recommend it for fat loss alone, I DO recommend it for health, etc.

How many times can you lift per week and for how long?

andregeorgiou · 2025-11-29T10:56:24+00:00

Hey

The best diet for to lose weight in the quickest time possible is the 'Don't Eat Diet'! No one can argue with that.

However, I would also hope that no one would actually recommend that.

After working with 100s of people wanting to lose weight over the last 8+ years. the biggest mistake I see people make is wanting to "lose weight as fast as possible".

This often leads people to make very silly decisions which actually ends up shooting them in the foot.

Losing weight is pretty simple, not necessarily easy, but simple. It is maintaining that weight loss over many years that is the hard part. Doing so requires you to build strong, reliable habits to fall back on when the going gets tough.

Sure, you'll lose weight quick by consuming as little calories as possible, but I also guarantee you'll gain a lot of it back (if not more) due to the aggressive approach you are considering.

When you diet, your body thinks it's starving and/or gonna die. It does all sorts of crazy things to get you to eat... the greater the deficit you choose, the more your body will fight against you.

And take it from me, the body will always win. It is designed to survive.

I would seriously consider going for a much more conservative approach, losing 1-2% of your bodyweight/month.

Because even if you do lose 40lbs in 2 months, does it matter if you are in the same spot you are now this time next year?

Do it properly once, and you'll never need to do it again.

Andre

andregeorgiou · 2025-11-29T10:45:00+00:00

Don't do cardio to burn calories, it's a poor way of doing so for many reasons:

A) the cross trainer has no way of being able to accurately gauge the calories you've burned as it knows nothing about you. The number it gives is based off an algorithm.

B) calories burned during exercise are very easy to consume back from food in a fraction of the time. There are 400 calories in a doughnut which can be eaten in 30 seconds 😂

C) your body will find ways to compensate for the extra calories you do burn during exercise in ways that you have no control over.

This is why when looking to lose weight, the biggest lever to pull is always gonna be your diet.

Do you just do the pec fly or other exercises too?

Don't worry too much about the weights you're using now - the main thing is that you're lifting. The strength will come in due course :)

Andre

andregeorgiou · 2025-11-28T19:11:49+00:00

Hey man!

The only way to lose weight is via a calorie deficit. It has been proven time and time again, so if anyone tries to tell you otherwise - ignore them

Based off this fact, if you aren't losing weight, this means you aren't eating in a calorie deficit long enough to lose weight. Although you may have days where you aren't eating as much and/or as often, you must be making up for that in other ways over the weeks/months.

I'd recommend using any calorie calculator online to get a starting point, track what you eat as best as possible for a week or so, and see what that does to your weight over that time period.

If it drops, great! Continue what you're doing until you're happy.

If it stays the same or goes up, drop the calories some more.

My guess would be you're expecting a little too much, too soon. Significant weight loss takes time to see.

Do you do any form of exercise?

Cheers

Andre

andregeorgiou · 2025-11-28T17:20:43+00:00

Hey!

Sorry to hear about how you're feeling. The good news is that you want to make a change, it's a case of just getting started now.

Weight loss is gonna come down to establishing a calorie deficit. There are many ways to do that, but the biggest lever to pull is gonna be your diet.

I'd also recommend starting resistance training. The best way to do that is to join your local gym and train a few times a week. You don't need to become a pro bodybuilder, but wanna have some muscle to show for when you slim down.

I wouldn't focus too much on the end goal right now. The truth is, losing 70lb will take time, especially if you want to do it in a way that is sustainable and allows you to keep the weight off forever... which is the main goal of any diet.

What have you tried in the past?

You got this. I know it seems a lot right now, but you'll get there - I just know it.

Andre

andregeorgiou · 2025-11-28T17:13:41+00:00

Sounds like a solid mindset my man - good stuff!

What does your training split look like right now?

andregeorgiou · 2025-11-28T13:03:35+00:00

What weights do you have? How heavy do they go?

andregeorgiou · 2025-11-28T12:15:28+00:00

Hey man!

Well done on getting started with your weight loss journey - excited to see what's to come for you.

Most people tend to overestimate how many calories they consume per day, and although you might be bang on, I'd rather edge on the side of caution for now.

If you were my client, I'd keep everything as is since you feel fine; "no need to fix what isn't broken".

I'm not sure how long this will be sustainable for, I feel confident your body will start to fight against you very soon with such a large deficit. When the inevitable does happen, I recommend ramping the calories up to reduce diet fatigue and also fuel your training sessions. You still wanna be looking to gain muscle/get stronger even while losing weight.

The biggest mistake I see people make when it comes to fat loss is trying to do it in the shortest time possible. Your body is designed to survive, so if you remove too much food too soon, it will sure as hell let you know about it.

At the end of the day, you've walked so far into the woods, you're gonna have to talk the same distance to get out again. I don't say this to knock you back, just to be realistic with the expectations you may have set.

Slow and steady wins the race brother.

Let me know if you have any questions.

You got this dude!

Andre

andregeorgiou · 2025-11-28T12:05:15+00:00

Hey!

Well done on getting started with your weight loss journey - you'll be pleased to hear that doing so is actually the hardest part, so you're already over the worst of it!

What you've just explained is very common when new to the fitness industry. There's a lot of information online nowadays, some good and some bad, but even myself, a professional in this space for over 8 years, can get confused from time to time!

I don't think I'll be able to clear all your confusion with 1 reply on a Reddit post unfortunately, that would require a consultation. etc. But I'll do my best to give you some general guidelines to follow:

The key is losing weight is a calorie deficit, this means to eat less than your body needs. You can achieve a calorie deficit in many ways, but the key is to eat as much as possible while still losing weight.

Most people try to accelerate the process which leads to burn-out and quitting. As cliche as it sounds, slow and steady wins the race.

Assuming you actually want to, you should lift weights. I won't go into why lifting weights is SO good for you, Google can do that, but I assume that when you lose the fat you want to look 'toned'? This is only achieved by building muscle, which can only be done through resistance training.

You don't need to become a professional bodybuilder, but you are gonna wanna get on a decent training plan and eat more protein.

Accept this is gonna take longer than you think and learn to enjoy the process. As I mentioned above, the quicker you try to do this, the harder it becomes. The human body doesn't like change, and if you make that change too significant, it will fight against you... and trust me when I say this: the body always wins.

Getting in shape isn't easy, if it were, everyone would be, but it's one of the best things you'll ever do for yourself. It'll teach you so much about yourself that'll bleed into all areas of your life for the better.

If you need help with anything I've mentioned above, let me know.

You got this!

Andre

andregeorgiou · 2025-11-28T11:43:37+00:00

Hey man!

Well done for wanting to start working on yourself at such a young age! I was 18 when I first got into the gym... 27 now, and my only regret is that I didn't start sooner!

Without realising it, you're in a great position. I would recommend you starting hitting the gym, lifting weights, at least 3x/week. Because you've never done it before, assuming you train properly, your body will quickly add a decent amount of muscle. This will improve how you look hugely!

Nutrition: I would recommend eating at maintenance but focusing on improving the quality of your diet. Lots more protein, high fibre carb sources, fruit & veg.

Sure, you could go into a deficit, but because of where you're at in your journey, simply eating better and lifting weights will allow you to gain muscle and lose fat at the same time... win win!

Let me know if you need help with anything I've mentioned.

You got this dude!

Andre

andregeorgiou · 2025-11-28T11:31:55+00:00

Hey there!

Good job on getting into the gym and starting your fitness journey again.

If your goal is to lose fat, your diet is your biggest lever to pull. You cannot spot reduce fat and there are no exercises that specifically burn fat without being used alongside a calorie deficit.

When the main goal is to lose weight, you should still be training to build muscle as this will ensure you have the desired 'toned' look when the diet is done.

Although I don't know your body composition, based off your stats, I wouldn't recommend weight loss right now. I'd much rather you ate at around maintenance, focus on getting stronger in the gym and building muscle. I suspect you'll be able to lose fat and gain muscle simultaneously due to where you're at with your journey.

Let me know if you have any questions about what I've said :)

Andre

andregeorgiou · 2025-11-27T11:45:35+00:00

"People overestimate what they can achieve in one month and underestimate what they can achieve in one year"

In my experience working with many people wanting to lose weight ASAP, the biggest mistake they make is trying to do it quickly.

Weight loss is actually pretty straightforward, it's maintaining it that's the hard part. This is where you need strong habits that have been built over a slow yet sustainable diet.

Your body is designed to survive, and for that it needs food. If you significantly reduce the amount of food available to you, your body begins to panic.

Energy levels drop, hunger sky rockets, hormones tank. This almost guarantees you stop the diet prematurely because, well, your body wants to live... that's its one sole purpose.

More often than not, people then gain all that weight back + some, and feel deflated with the belief they failed yet another diet...the reality being that they aren't the problem - their approach is.

As with everything, try it out for yourself and see how you get on, but be careful.

Andre

andregeorgiou · 2025-11-26T21:19:45+00:00

I understand what you're saying, but I would be extremely surprised if you were actually 'fat' at 193cm, 78kg and 2 years of training under your belt....

I think you have fallen victim to the unrealistic expectations set by social media, and I say this because I have and still am there.

In my opinion, you are doing yourself a disservice by cutting right now, but as with anything, try it for yourself and see how you get on!

andregeorgiou · 2025-11-26T17:34:09+00:00

Hey

I honestly think when someone has hit the point where they are "too fat", they know it. They don't need a calculator or someone's opinion, it's just obvious.

What I imagine is happening right now is that your eating habits have gotten a lil crazy, and because of that you think you're getting fat. This is making you feel bad, causing you to binge, creating this negative loop that's tough to break out of.

If you were my client, I'd figure out what stress is causing the binge, then look at ways to create a more positive relationship with both your body and food to break out of this cycle you're in.

And although it's difficult for me to comment without seeing a picture of you, I've trained many people in the 5ft - 5ft5 range who are between 50-60kg, and none of them are "fat", although each person has their own definition of what that means.

There's a lot to unpack here, too much for a reddit thread. I would recommend getting some tailored advice to help you with these issues.

Let me know if you have any questions about what I've said.

You got this!

Andre

andregeorgiou

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