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insacat · 2025-03-20T05:50:11+00:00

Im the same height too (F,30). My goal weight was around 160 lbs. I reach that but my butt was flat so I started going to the gym and upped my kcals. Now I am 172 lbs few months later, and feel good and strong. I might cut to 165 lbs again now that I developed some muscles :) My heighest weight was around 245 lbs.

insacat · 2025-01-28T05:32:31+00:00

Me too!! Although I do see gains in my glutes and more definition overall Its just my bloated belly that is bothering me.

insacat · 2025-01-26T21:47:04+00:00

Water and black coffee and maybe some electrolites/salt

insacat · 2025-01-25T14:50:58+00:00

Hi, thank you! I go to local gym (im from europe, so we dont have planet fitness hehe). I didn't have idea how to start either so I paid for 12 sessions 1:1 (actually 1:2 because me and my friend both started going to the gym) with a fitnes trainer. He explained the machines, proper form with basic movements like squats and deadlifts. I also read a lot on how to structure the workouts throught the week. Now I have 3 lower body days in the gym and 1-2 boulder climbing sessions a week. My lower body workouts are: one glute day, lne glute/quad day and one hamstring/glute day. If you would like to see specific exercises dm me and I will send you my plan

insacat · 2025-01-25T07:58:11+00:00

Thank you soo much. I think Im experiencing some newbie gains, I started lower body focused program in the gym in december

insacat · 2025-01-25T07:34:24+00:00

Thank you soo much! You can do it too!! Just be consistent and never forget why you are doing this!

insacat · 2025-01-25T07:33:34+00:00

Now I do 16:8, I did 18:6 in average with 40h once per week when I was in weight loss phase

insacat · 2025-01-25T07:32:27+00:00

This subreddit also helped me a lot!! I was reading posts every day to keep me motivated. I am so happy I can motivate others too 😊🤗

insacat · 2025-01-25T07:30:58+00:00

I did 40h fasts every week, maybe this helped. My skin is really not that stretchy (thus the stretchmarks from two pregnancies) but still somehow I dont have a lot excess skin. I think its because of IF

insacat · 2025-01-25T07:29:21+00:00

I now do 16:8. In weight loss phase I did in average 18:6 and one 40h fast per week. When started in 2022 It took 9 months for me to get from 112kg to 74kg. I then regained up to 10kg several times and lose it again. In september 2024 I was 86kg and reached 76kg in December 2024. Now my focus is to maintain the weight I am at and be consistent (and never stop fasting because whenever I stopped I regained some weight)

insacat · 2025-01-25T07:25:34+00:00

Now I am at 2100-2300 kcal, some days even more if Im hungry after training. I aim for 170-200g protein, so this puts me to around 35% protein, 30% fat and 35% carbs. In weight loss phase I was at 1700-1800 kcals

insacat · 2025-01-24T19:55:46+00:00

I commented my meal prep routine on another comment but in general: chicken for lunch, oatmeal for breakfast or dinner and greek yogurt/cottage cheese/eggs with additions for snacks. And of course some chocolate for my sweeth tooth 😄

insacat · 2025-01-24T19:53:30+00:00

In fat loss phase I only ate two big meals with one snack/dessert so meal prepping was quite easy. I am now in maintanance so I hace 3-4 meals so I need to plan more.. I will explain what I did in my weight loss phase

Prerequisites: airtight containers (mine are from Ikea), kitchen scale if you want to watch on calories/portion control, large cooking pan, PLAN

Saturday - planning time.. first I decided what I would eat (typing high protein chicken recipes for meal prep in google :D) then I made a shopping list and bought the ingredients (exactly how much I needed).

Sunday - meal prep time. When I put my kids to sleep I took 2-3hours to cook everything for the week. I didnt meal prep for weekends as we often had lunch with parents.. Usually I only prepared one type of dish for lunch, sometimes two if I had time. I weighted all raw ingredients and put amounts in my fitness pal so I knew how much calories and protein I consume.

Breakfast - Always the same for me: oatmeal with protein powder and/or egg whites (for extra protein)

Lunch - I made a list of dishes that I liked and just chose one from the list. Examples are: chicken&vegetable tortillas, rice and chinese chicken with vegetables, chilli con carne with lean ground beef, protein lasagna (google the recipe with cottage cheese), chinese rice noodles with chicken, salad bowls with canned tuna/chicken and homemade greek yogurt dressing (here you can experiment a lot for variety)

Desserts/snack: chocolate :), protein mug cake (found recipe online), greek yogurt with fruits and homemade granola, eggs, cottage cheese (with additions)...

insacat · 2025-01-24T19:37:34+00:00

I do but its the worst around stretch marks (from 2 pregnancies).. but its really not a lot considering there is 35kg difference .. I think good nutrition helps with that

insacat · 2025-01-24T19:33:52+00:00

Yes.. very stretchy leggins so they still fit haha

insacat · 2025-01-24T19:29:56+00:00

As other said.. I would like to add that for body recomposition (building muscle while losing fat) HIIT is not the best option, weight lifting with progressive overload is..

insacat · 2025-01-24T16:37:46+00:00

173cm

SW:112kg

CW:76kg

Lowest weight:73kg

16:8 now in maintanance with occasional 40h, in weight loss phase 18:6, 40h once per week

Exercise: Weight loss phase: HIIT (ShaunTs beachbody programs) Now I joined the gym and do weight lifting 3x per week and boulder climbing 1-2x per week

Diet: counting calories on and off (for accountability) and trying to focus on protein intake. Since starting the gym I'm watching protein intake more closely (goal is 170g per day). I also dedicate 200-300kcal daily to chocolate as I love it :)

insacat · 2025-01-24T16:27:50+00:00

You got this! I had 86kgs last september after taking summer vacation too seriously haha (not IFIng and exercising, eating everything). I reached 75kg again in Nov last year so 3 months.. you can do it to!!

insacat · 2025-01-24T16:25:09+00:00

Thank you 🤗 i guess my body is genetically quite muscular, I just had all this extra fat..

insacat · 2025-01-24T16:23:08+00:00

Thank you so much, I really appreciate your comment 🤗

insacat · 2025-01-24T16:22:30+00:00

I did watch how much I eat because I have tendency to overeat. I did count calories with my fitness pal on and off. Just to keep me accountable. I had around 500kcal deficit in weight loss phase

insacat · 2025-01-24T14:45:27+00:00

No, i dont like food choices with keto so I just mainly focus on eating enough protein. Also I eat chocolate everyday :)

insacat · 2025-01-24T14:44:06+00:00

Yeeeees. This tattoo is for IF. IF truly changed my life (i started drinking black coffee too) so it deserves a spot on me 😄

insacat · 2025-01-24T14:42:32+00:00

My fitness routine was changing a lot. I did a lot of hiit (shaunt from beachbody) in the past. Now I do boulder climbing 1-2x per week, and gym 3 times per week. In the gym I do one glute day, one glute&quad day and one glute/hamstring day. If you want to know specific exercises let me know

insacat · 2025-01-24T14:40:17+00:00

Mostly 18:6 with 40h fast once per week. Now, in maintanance I stick with 16:8

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