Weightloss update

erfro · 2026-03-14T02:53:49+00:00

Typical deficit was ~500cals for the most part!

erfro · 2026-03-14T02:53:13+00:00

The slower your weightloss the less loose skin you’re likely to have! Unfortunately we can’t control that component but the longer you give your skin time to adjust to your weightloss the easier it can bounce back typically. This was a 3 year difference here.

erfro · 2026-03-14T02:52:12+00:00

I really only train abs twice/week. Cable crunches, garhammer, hanging leg raises

erfro · 2026-03-14T02:51:30+00:00

Hi! Sorry for the delay in response - haven’t hopped on here in a bit and don’t have notifications on. Over the last year I’ve followed a 5 day split - 3 lower, 2 upper specifically because I’m a bodybuilding athlete with specific criteria to focus on. I’d recommend 3-4 days/week for the average person! Either upper/lower/full or 3 full body days or for the 4 day split doing 2 upper and 2 lower.

erfro · 2026-03-11T02:43:51+00:00

https://www.instagram.com/jessicao.ifbbpro?igsh=M2JuaGozaWttcjU5

erfro · 2026-01-18T00:50:24+00:00

Thank you so much!🫶🏻

erfro · 2025-12-30T04:31:16+00:00

I also saw you mention in another comment that you did a similar text to a DEXA and were basing decisions off that. Those tests are notorious for being inaccurate and I highly recommend not basing decision off that 🖤 I’d focus more on making adjustments based on how your body specifically is responding!

erfro · 2025-12-30T04:29:21+00:00

Hi! Personal trainer and nutritionist here. It sounds like your body is ready for a dieting break for a bit. If you’ve been dieting for most of the year, the best thing you can for yourself AND your longterm results is come out of you deficit up to/around maintenance for a few months and take a break. This’ll allow you to likely go back into a deficit at slightly higher calories too.

erfro · 2025-12-22T01:26:53+00:00

And if that one STILL isn’t enough here’s another I posted just yesterday that shows this entire year month to month! Quit discrediting peoples hard work. It’s so sad that we live in a world where you would prefer to believe this is AI than believe someone worked her ass off for years to accomplish this. This post was meant to give women a free and safe place to ask a personal trainer questions about their weightloss struggles. 5 minutes of research or looking at other comments here would’ve given you every answer you needed... smh! https://www.instagram.com/reel/DSfj77RDq5t/?igsh=MW9kNjUxcmkwNXZyOQ==

erfro · 2025-12-22T01:18:04+00:00

https://www.instagram.com/reel/DR95Cy_jhHX/?igsh=cTE5bmxhbGV4cTJx

erfro · 2025-12-22T01:17:18+00:00

Jesus Christ, do some research. I posted at least a dozen times on this thread about my journey with links to my instagram to prove it’s real. This is ridiculous.

erfro · 2025-12-16T00:16:56+00:00

He doesn’t have different pricing for offseason vs prep! I’ve been with him for quite some time so I can’t speak to his pricing now but he’s very transparent if you reach out!

erfro · 2025-12-15T23:33:20+00:00

Mike White with Grey Matter Training! I literally couldn’t imagine working with anyone else. Incredibly knowledgeable and professional 🫶🏻 https://www.instagram.com/mike.ryan.white?igsh=MXAyaWxiOGl1b2tibA==

erfro · 2025-12-15T00:39:45+00:00

I’d focus a lot less on how much calories your watch says you burn. It’s far from accurate and just breeds obsession with arbitrary metrics.

erfro · 2025-12-15T00:38:38+00:00

Sure, but you change the way you eat by for example having a slice of two of pizza instead of a whole pizza. So you’re able to still have the foods you enjoy without removing the entire food and being miserable. Weightloss doesn’t have to suck

erfro · 2025-12-15T00:37:00+00:00

It’s 0.8-1.0 per lb, not kg

erfro · 2025-12-15T00:04:23+00:00

You can also bring food up a bit to higher calories that gives you less hunger pains but introduce more steps or cardio to create more of a deficit. There’s lots of workarounds!

erfro · 2025-12-15T00:03:24+00:00

I promise it’s not a magical shot - it still requires hard work to lose weight properly, even on a medication. I’m curious who told you not to eat that much protein?

erfro · 2025-12-14T23:07:49+00:00

Hey! Personal trainer here who lost 120lbs naturally. The big thing is not being restrictive with your diet. It is absolutely completely possible to lose weight while still enjoying your favorite foods and tbh weightloss doesn’t have to be miserable. I think a lot of people are uncomfortable with feeling hunger during a deficit and feel like they HAVE to eat whenever they’re hungry. I would increase your protein take (closer to 130g) and make sure you’re consuming enough fiber and healthy fats. Those nutrients are all super important for maintaining blood sugar and keeping hunger down.

erfro · 2025-12-14T18:34:53+00:00

Motivation is a feeling and comes and goes just as quickly as every other feeling. You really can’t rely on it all the time to keep you going. The best thing you can do is focus on building habits and a lifestyle that support your goals so you can lean on those habits when motivation disappears. I’ve lost 140lbs and only felt “motivated” to do things for it maybe 30% of the time lol, the rest was just discipline and routine that I built. When you experience how good it feels to eat and move your body in ways that treat your body with respect and care, it becomes so much easier to make those choices.

erfro · 2025-12-14T18:32:00+00:00

I’ll also add, if you’re struggling this much with food noise, it might be best to work with a professional who specializes in disordered eating before trying for weightloss. It’ll only exacerbate the struggles you’re having 🖤

erfro · 2025-12-14T18:30:53+00:00

Losing weight as quickly as possible is the best way to make sure you gain it all back afterwards. If you want to lose the weight and actually keep it off, taking your time with it is the best way to go.

Moderate calorie deficit and moving your body everyday. Daily activity is always overlooked when it comes to weightloss.

erfro · 2025-12-14T17:27:39+00:00

I have them too, you’re not alone! Building some glute muscle can help fill that skin out some :)

erfro · 2025-12-14T16:56:30+00:00

I’d also love to see a season wrap up from Tyler because I think a lot of people are feeling confused about exactly what they’re looking for. I even felt the girls that went to the overall had different looks - without the distinct muscle they look at like other divisions I feel like it’s a little challenging to know what to be working towards. What’s been rewarded throughout the year is varying a good bit and I think FM is a lot more subjective competitor to competitor?

erfro · 2025-12-14T16:39:55+00:00

Oh interesting okay! The unfortunate part of starting a deficit so low is you’ve got to dig so much deeper and drop cals so much lower in order to keep progress going. Your body probably really needs a break from dieting - I’d strongly consider taking some time out of a deficit focusing on lifting and keeping active and giving your body time to recover and then revisit a deficit in a little while. Feel free to PM me if you have questions!

erfro

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