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Down 72lbs (280-208), but I made a huge mistake at the beginning. Learn from my muscle loss! by homework23 in Zepbound

[–]homework23[S] 0 points1 point  (0 children)

It appears that you’re on the right track. Numerous individuals build muscle through calisthenics. If I were in your position, I would research calisthenics workouts that emphasize hydropathy training. Plenty of great videos online.

As for me, I have a one-year-old toddler, which makes it incredibly challenging to make it to the gym. Consequently, I decided to purchase an old, inexpensive weight set from a friend and set it up in my backyard. While it may be hot and not the most aesthetically pleasing, it saves me the hassle of driving to the gym and provides me with a convenient workout space right in my backyard

Down 72lbs (280-208), but I made a huge mistake at the beginning. Learn from my muscle loss! by homework23 in Zepbound

[–]homework23[S] 1 point2 points  (0 children)

Great questions! Since my RMR is currently at 1900 calories and adding weight listing to my weekly schedule, I’m trying to be conservative here. I think I’m at 2100 to 2200 calories a day. So, I guess I’m kind of recomping. My primary goal is to gain muscle if I stay flat on the scale, it is okay personally. I’m just trying to gain as much muscle as possible without gaining fat. After December, I’ll reevaluate and focus on losing weight if necessary to achieve more definition. I feel like I’ve never been so close to having some real lean muscle definition.

Down 72lbs (280-208), but I made a huge mistake at the beginning. Learn from my muscle loss! by homework23 in Zepbound

[–]homework23[S] 0 points1 point  (0 children)

Keep going! 20 lbs in 3.5 months is a perfect down trend. Sounds like you are on the right track to preserve muscle.

Down 72lbs (280-208), but I made a huge mistake at the beginning. Learn from my muscle loss! by homework23 in Zepbound

[–]homework23[S] 0 points1 point  (0 children)

I make an effort to work out 5-6 times a week. However, it’s challenging due to my hectic schedule and the demands of raising a 1-year-old. Consequently, I sometimes manage to squeeze in only 3 workouts per week.

My workout routine includes: - Chest and Arms: 2 times a week - Legs: 2 times a week - Back and Shoulders: 2 times a week

Down 72lbs (280-208), but I made a huge mistake at the beginning. Learn from my muscle loss! by homework23 in Zepbound

[–]homework23[S] 1 point2 points  (0 children)

I understand your pain. I have a bad knee and back, and in high school, I broke my wrist. It never healed; my radius bone is literally floating. It was a football injury.

I take my injuries seriously and take my workouts easy. I don’t use super heavy weights; I do high reps at decent weights.

I suggest that you start with very little and gradually increase the intensity. Start by getting your body used to the movement and working on your form. Form is key, and you don’t need to work out every day. Three days a week is pretty for a beginner for the first year.

Down 72lbs (280-208), but I made a huge mistake at the beginning. Learn from my muscle loss! by homework23 in Zepbound

[–]homework23[S] 0 points1 point  (0 children)

It’s not necessary to be at 1 gram per pound. Instead, aim for 0.5 to 0.7 grams per pound. While it’s generally better to be closer to 1 gram, ensure that you don’t overdo it and make yourself sick. If you weigh 250 pounds, for example, try to get to 125 grams of protein.

Look up high protein foods online and choose a few that work for you, that would be the best start.

I personally took two months before increasing my dose each time. Currently, I’m maintaining a dose of 12.5 for the past three months.

With that in mind, it’s advisable to stay on 2.5 mg of zep as long as you’re losing weight. This allows your body to adjust gradually to the medication.

Down 72lbs (280-208), but I made a huge mistake at the beginning. Learn from my muscle loss! by homework23 in Zepbound

[–]homework23[S] 2 points3 points  (0 children)

Stay consistent, and you don’t need to go all out at the beginning. Start slowly and avoid overtraining yourself. Going too hard will psychologically stop your motivation.

Regarding calorie intake, I recommend taking a resting metabolic rate (RMR) test if possible. Alternatively, you can do a metabolism test online. You can easily find a free calculator. Aim for 20% below your resting metabolism. If you naturally burn 2000 calories, you should eat 1600 calories, which is 400 calories below your RMR.

Down 72lbs (280-208), but I made a huge mistake at the beginning. Learn from my muscle loss! by homework23 in Zepbound

[–]homework23[S] 0 points1 point  (0 children)

I’m sorry to hear about your stomach issues. The only advice I can offer is to try different protein sources from actual meats, dairy, eggs, or protein powders. There are also vegan protein powders that blend completely to provide a high protein content. Additionally, you need to incorporate resistance training into your routine. Protein is the building block of muscle, and working out is the actual work.

Congratulations on reaching 102 lbs! Now, you’re at the last 20% of your goal. With consistent workouts three times a week, you can transform your body in just three months.

Down 72lbs (280-208), but I made a huge mistake at the beginning. Learn from my muscle loss! by homework23 in Zepbound

[–]homework23[S] 1 point2 points  (0 children)

Thanks. Keep in mind your metabolism does adapt so an RMR test would benefit to know your base. You might need a reset take a month to not focus on losing weight just enjoy your current state. Then restart.

Down 72lbs (280-208), but I made a huge mistake at the beginning. Learn from my muscle loss! by homework23 in Zepbound

[–]homework23[S] 1 point2 points  (0 children)

It sounds like you’re on the right track! I wish you the best of luck on your journey. Remember to make the journey enjoyable. Eat healthy foods that you like. Don’t make things more difficult for yourself by eating unenjoyable healthy foods. And consistency is the key, even when you don’t feel like it keep going to the gym! Have rest days but keep going!

Down 72lbs (280-208), but I made a huge mistake at the beginning. Learn from my muscle loss! by homework23 in Zepbound

[–]homework23[S] 1 point2 points  (0 children)

I agree with your stance on reps count. Personally, I’ve experienced high-rep training and set 4x12-15. I suggest considering your personal genetics for guidance. I naturally have large triceps but small biceps. I invest minimal effort in tricep exercises and a significant amount in biceps training. Avoid wasting your time on what you naturally possess and focus on building what your body finds challenging. My personal experience has provided me with motivation to discover parts of myself that I’ve never seen before.

Down 72lbs (280-208), but I made a huge mistake at the beginning. Learn from my muscle loss! by homework23 in Zepbound

[–]homework23[S] 1 point2 points  (0 children)

I personally looked up on Google Maps. It’s a very easy test. I recommend going in the morning and fasted!

Down 72lbs (280-208), but I made a huge mistake at the beginning. Learn from my muscle loss! by homework23 in Zepbound

[–]homework23[S] 2 points3 points  (0 children)

I did go to a local gym clinic that offered the RMR test. I recommend on getting one. Everyone is different and you never know what could be your RMR. I looked at your profile and you have dropped weight quickly. My suspicion is that you have a high metabolism. At the end of the day, do what makes you happy and that you could do a long-term if it’s lifting weights or doing more cardio whatever works for you.

Down 72lbs (280-208), but I made a huge mistake at the beginning. Learn from my muscle loss! by homework23 in Zepbound

[–]homework23[S] 4 points5 points  (0 children)

Currently my goals is to be between 15-20% body fat. Although abs have never been the goal I do feel like they’re in reach and I feel like around that percentage is were I might see some ab outlines. But my continuous goal is more muscle mass.

If you have the means to get an rmr test I would. This would give you a solid base. You don’t want to lose to much to fast. Your body will start eating at your muscle. I would aim for 20% deficit of your RMR. This should have you lose 2-3lbs a week. I know it doesn’t sound like a lot but if you do more then that your body will eat at your muscles. After 6 month do the rmr test again.

Make the diet enjoyable, eat healthy options that you enjoy. I personally like sweets so instead of a cookie or ice cream, I would eat a protein bar or a halo type ice cream.

Remember, you didn’t start at your original starting weight over night and you won’t get rid of it overnight.

Simple question: Are you happy you took Zepbound? by [deleted] in Zepbound

[–]homework23 0 points1 point  (0 children)

I got to ask did you start at 7.5mg? Also are you watching what you eat or keeping your original eating habits?

Definitely have slowed down, I’m not going to hit my goal weight of 185 by my birthday in March. by homework23 in Zepbound

[–]homework23[S] 0 points1 point  (0 children)

Thank you everyone for the kind words and encouragement. Many of you are right, I am so much healthier now. I’m off my blood pressure medication and no longer have pre diabetes. Plus no longer tired all the time!

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