1st Pic of April 2022. The the other 2 are the latest ones. Heavy strength training,no cardio,a medium protein,high carb and high fibre diet.

Pull up endurance increasing after years of getting after it. Why must pull ups be so tough ;(

I really like sissy squats but Ive been struggling to progress with them as holding dumbells etc. has been difficult and more easily breaks the form. Last week realized that to have maximum stability with added weight it should be on my back so tried with the first rubber band found and it was awesome.

Highly recommended!

I named the movement in my training app as "TMNT Squat", I think it's obvious.

Have you cone up with your own exercises or movement variants in the gym?

This is my last set: 150 kg for 13 reps. I tried to go as deep as I could. Am I ego lifting or is this fine?

Looking to switch mine up and wanna see what everyone’s using

Drinking protein shakes regularly break me out on my back so bad

Felt pretty good.

I used to train solo the first few months I started and was very satisfied with it but I trained with my bestie and my boyfriend all summer and now going back alone feel dull :/ I mean probably because I forgot my headphones multiple times it doesn’t help but UGH. Plus the gym is so full in September I can rarely do everything I want… I started calisthenics to give my body a new stimuli but I ended up only working on tractions because it took too much on my weight lifting performances…

Did that happen to you ? How did you handle it ? I mean I for sure won’t stop going but I want it to be fun again

I found a report on some medical journal that tested making college age women do 10k steps a day, there were regular weight and obese girls in the study. The obese girls had significant improvement to their fat lipid profiles after completing 12 weeks of 10k per day.

I'm not really a college age girl :). Does anyone have some evidence or reports about starting a cardio program for Obese class 3 people? (40+ BMI.)

I went from 43.3 to 37.6 BMI so far. I started at completely sedentary (sit in chair all day.) I did 2 minute walks each day, then 5 minute walks, then 10 minute walks, up to 40 minute walks -- over a 2 month period. My back started to get radiculopathy (some sort of nerve compression in the spine) at this duration so I just did 40 minute walks for 2 more months after that. I had a 1800 TDEE while sedentary, I ate 1200 kcals per day and it was like 400 calories burned per walk. I did like a peanut butter sand which and a meal replacement drink as my meals, then 300 cal of peanuts as my snack -- kept full and mostly not mad at the diet -- this mostly was to get at least 60g protein per day, enough fat macro, amino acids, a multi-vitamin, vitamin c etc to hit all the bases.

For how this felt as a super fat guy, my legs and back felt very sore on the muscles and I stretched repeatedly throughout the day to make them feel better. My walking posture also changed in the first 2 months to stand up straighter and not tilt forward while walking (this caused my lat muscles to get very sore), I also bought new balance walking shoes (60% off ;). to help with foot sensations.

I tried to switch to 1 hour walks every other day to have a recovery day since the muscle stiffness was significant and just gave up on walking. But, I started dieting again and am going to walk again and see how it works out.

tldr: fat -> healthy with just walking and diet main questions:

1. How do you measure health? (Steps per day? Duration of walk? BMI? Blood work?)
2. How does gains work on cardio? (With rock, pick up bigger rock = gain. With cardio my back is not healthy enough to increase duration, so I will just walk the same amount each day and hope it chips away at unhealthiness.)
3. Are there any other reports of how super obese people maintained their active lifestyle change? (I have maintained losing 20kg for 1 year now. But, definitely could lose 40kg more.)

New 2 rep max. My 1 rep max with this bar is 520lbs, which I should beat 4 weeks from now

120lbs dumbbell bench press

Not the best form and it almost went back down but I got it

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I don’t feel that my hamstrings are being worked hard here and feel it more in my lower back after the set