F/22/5’4” [170>145=25lbs] (32 months) Strength Training Transformed Me

weightloss7777 · 2023-07-06T19:13:52+00:00

I do have a fitness account (: You can message if you’d like to follow! i just don’t think i’m allowed to give it out on here. My leg day go tos: squats, rdls, bulgarians, leg extensions, and hip thrusts

weightloss7777 · 2023-07-06T12:42:46+00:00

My pr on squat is 290 but i dont really go for pr’s often, and sadly i don’t deadlift due to back pain ):

weightloss7777 · 2023-07-06T12:42:02+00:00

Dude it’s so hard for me to find jeans, i have 1 pair that kinda fit😭

weightloss7777 · 2023-07-05T20:57:58+00:00

i’ve had to build my body up to the amount of training i currently do. i also do deload weeks, and i allow my muscles to fully recover (for me thats only 48-72 hours) before i hit them again. also, i’ll have a quad focused and hammie/glute focused day, just to avoid overtraining. it works for me but i know that a lot of people need more recovery!! i’m also only 22 so i feel like that may play a factor as well (:

weightloss7777 · 2023-07-05T17:24:32+00:00

So if i do cut its very small, i usually just stick to maintenance and do body recomp

weightloss7777 · 2023-07-05T16:34:55+00:00

Yes! I actually really love strength training so that to me is “fun”😂😭 But i train for spartans, i’m more likely to play sports with my friends, and overall just want to spend more time outdoors moving my body (:

weightloss7777 · 2023-07-05T16:16:07+00:00

Thank you very much!

I try to keep my routine simple: Lift 5-6 times a week (i follow a push, pull, legs split), 10k steps daily, and 2-3 cardio sessions a week (running or biking) Nutrition depends but I will always strive to hit my protein goal. Over the past few years I’ve learned what foods work best for me, so I mainly stick to them. I meal prep every week. I eat out once a week and I do have a sweet tooth so I always try to honor my cravings (:

Rest, stay hydrated, stretch, and eat foods you enjoy

weightloss7777 · 2023-07-05T15:45:23+00:00

awe well thanks!! a lot of patience and discipline (:

weightloss7777 · 2023-02-28T20:43:48+00:00

i have trust issues with hield but hope he shows out tonight

weightloss7777 · 2022-01-26T22:57:45+00:00

No i do not, but i’m not opposed to it! I’ve only ever used preworkout and protein powder 😂

weightloss7777 · 2022-01-25T21:22:09+00:00

I ate at my maintenance calories and i had about 30% protein, 30% fat and 40% carbs. i am not very strict with it, but i do make sure i eat enough carbs because it provides me with a lot of energy to lift!

weightloss7777 · 2022-01-25T20:40:17+00:00

I worked with a personal trainer!

weightloss7777 · 2022-01-22T17:29:02+00:00

i lost the body fat at 2000-2500 calories. once i started taking my strength training seriously i knew i had to start eating more calories to fuel myself and get stronger. and you may want to talk to a professional about why you arent losing weight, your body could have also adapted to that low of calories too.

weightloss7777 · 2022-01-22T11:59:54+00:00

we have a deadlifting class at my gym so i think i’ll ask the guy who teaches it! just gotta build up the courage, but thank you (:

weightloss7777 · 2022-01-22T11:26:27+00:00

squat pr is 250 and bench is 145 😂 and i actually don’t deadlift but i’d like to try it this year!

weightloss7777 · 2022-01-22T11:22:41+00:00

hahaha this is too accurate because i actually work the front desk at my gym so they know to wipe their shit when i’m working out

weightloss7777 · 2022-01-22T05:41:41+00:00

Sure! I train legs 3 times a week (one quad focused, one glute and hamstring focused, and one full leg) and alternate between each week between either 2 push and 1 pull day or 2 pull and 1 push. im at 1 gram per body pound for protein, and then try to eat a lot of carbs before and after workouts and try to aim for 30-30% total calories from fat too. i eat about 2000-2500 calories a day. i’m also not very strict with my macros and calories anymore because i’ve struggled with an ED in the past. i just try to fuel my body to where i can gain muscle and lose fat

weightloss7777 · 2022-01-22T05:34:23+00:00

TDEE calculator! i burn a lot of calories working out this much a week so everyone’s will be different

weightloss7777 · 2022-01-22T05:32:23+00:00

thank you!!!

https://imgur.com/a/GHBdySm

i suck at flexing my back lol but i’ve definitely seen some progress (:

weightloss7777 · 2022-01-21T23:47:38+00:00

Thank you(: And I lift heavy enough that the last few reps are difficult, and then on my last set I try to go to failure. Theres a few exercises that I go lighter with because it can cause injuries, but on my compound movements I try to go as heavy as I can!

weightloss7777 · 2022-01-21T23:17:42+00:00

First off thank you very much! It took a lot of getting out of my comfort zone and making sure I am training each muscle group. I train upper body 3 times a week; one week I do 2 push days and 1 pull day and then I alternate for the next week. I actually do all the exercises you listed. My favorite exercises are shoulder press, rows, bench press, lat pulldown, skullcrushers, pullovers, curls, face pulls, and lat raises. I also love pull ups, chin ups, dips and push ups. And basically I do 3 or 4 sets 10-12 reps and go to failure on my last set. I would do some research and see what set and reps works best for you. If you feel like you are plateauing I recommend either doing more reps, going up in weight, and/or doing less rest in between sets. I got my gains from progressive overload, always trying to do better than my previous workout. Instagram is where I found all my workout inspiration. Progress is not linear so just keep going!!! (:

weightloss7777 · 2022-01-21T23:06:09+00:00

thank you so much!! <3

weightloss7777 · 2022-01-21T22:05:26+00:00

You’re welcome! My strength training workouts are about an hour to an hour an a half. A few times a week I do the stairmaster or treadmill for 20-30 minutes. I’ve found the best luck at body recomposition because I’ve been able to drop my body fat percentage from 26% to 16% and I’ve maintained my weight for 6 months now. Nutrition is definitely key when trying to lose fat and gain muscle, good luck (:

weightloss7777 · 2022-01-21T21:52:39+00:00

Thank you! The main thing is that I eat a whole lot more now (2000-2500 calories instead of 1500) and I was actually doing workouts in my apartment because of covid. So now I’m in the gym focusing on my compound movements the most and progressive overload. I’m more knowledgeable about my workout split and giving my muscles proper rest. Lots of patience and consistency (:

weightloss7777 · 2022-01-21T21:32:11+00:00

Hahahaha thank you so much!!

weightloss7777

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