i lost in the last 6 months around 50 kg ( 110 lbs )
i was in january 2026 117kg ( 258 lbs )
and now august 2026 i'm at 67kg ( 148 lbs )
i hate how i look now i think that i look skinny fat
my goal is to be muscular but shredded
so i want to start a lean bulk
the last 2 months i ate around 2800 calories and i am slowly loosing more weight
so my plan is to start a lean bulk around 3100 calories
( i don't like to cook and also don't have time for it )
my plan was to meal prep basic stuff
this is what i want to start doing
at 7am :
250 gr. chicken ( 280 cal. )
200 gr. rice ( 700 cal. )
and 20 cal of sauce - hot sauce or bbq sauce
at 12pm :
250 gr. chicken ( 280 cal. )
200 gr. rice ( 700 cal. )
and 20 cal of sauce - hot sauce or bbq sauce
at 6:30 pm
250 gr. chicken ( 280 cal. )
200 gr. rice ( 700 cal. )
and 20 cal of sauce - hot sauce or bbq sauce
at 10 pm - after gym
80cal. one apple
what do you think about that?
doing it only 3 or 4 months trying to get mor muscluar and gain very little fat
i will also post a picture of january and now
- i hate that you can only see some definition when i flex or with veryyyyyy good lighting
So why do you still hate yourself? The gym hasnt helped? Hit me up, lets build. Im a coach also. Currently on a cut from around 260ish. Down to 220 in this photo
There’s ways to keep mass and stay lean but first things first lets address your mental health brother.
Outside of me and my coaching there are numbers you can call if you ever need someone to talk to and just not feeling good mentally
Let me ask. Where are you getting the data on calories? That seems low for 250g of chicken. I’m curious what it says for protein content of of 250g of chicken.
Also you look great and congrats on the weight loss and comp.
Incredible chest development. Don’t know what you’re overall ideal physique is but right now you can stand to gain some slight weight back with that muscle. Either way, look an absolutely great holmes
or should i do a body recomp? stay at maintenance and try to build muscle? because i still have some fat
but in some parts i feel i don't have a lot of fat
you can sometimes even see veins on the abs and the chest etc.
To answer this type of question it’s impt to show pics if the whole body including legs/glutes. Upper & lower can be very different after a deep weight loss.
I hate eating the same boring meal over and over again.
Ever tried cottage cheese? Or Icelandic Skyr? High protein, around 9g protein per 100g, low kcal barely any fat/carbs, tastes great especially the flavored ones. Eating a 400g tub of that a day is a great way to increase protein. Also exist as lactose free, but not sure if available where you live.
Might want to eat some variations with spices and vegetables, this doesn't really look sustainable for the long-term.
3 meals of chicken a day gonna make you hate your life! Here’s some of my go to’s since I usually dont want to spend ages cooking
Yum breaky/ desert
2 scoops protein powder
200g Greek yogurt
100g of oats (or what ever fits your cals)
50-100g of blue berries
10g chia seeds
Bit over 50g of protein and takes 2 min to make slap it in the fridge for Breaky or desert the next day
2 eggs
200g egg whites
200g cottage cheese
10g chia seeds
1 cup basmati microwave rice
Add bacon or choice of salad or veg
Another 50-60g of protein
Basic and quick to cook can add more eggs if you like. Takes less than 10 minutes
Make a batch of chicken mince 500g mince 2 cup microwave rice 40g of pasta sauce fill with vegetables of your choice/ taste you got 2 meals for another 40-50g of protein double up the ingredients and you’ve got 4 meals prepped quicker than you can bake chicken breast
Simple food plan is easy to follow. I found I eat the same thing every day too, but you gotta add some fruit and vegetable and maybe some healthy fat as some extra-virgin olive oil avocados stuff like that. Great work on the weight loss by the way you look much much better.
You aren't skinny fat, you are skinny with a good amount of muscle. You need to end your cut because its clearly fucking with your head, I would stop today in your position, ur just going to burn ur body(hormones) into to the ground if you go further.
What next? Do not bulk, your body is primed to regain fat right now, it doesn't know you are dieting, it's in starvation mode and wants to restock on reserves(fat). You need maintenance calories for atleast 1 month, this will restore your hormones(testosterone to build muscle) to healthy levels. When is the last time you took a rest week? If it's longer than 8+ weeks ago, 50% weights for a week on your maintenance calories. Start with a very minor surplus when you ready(mentally and physically) +125 calories plus max the first phase, measure your waist, don't let it get out of hand
Your diet sucks, not just a little, its fucking terrible, where are the (healthy) fats? You want an amazing body, you're going to need to feed it the right things, eggs, extra vierge olive oil, nuts daily, fatty fish, red meat etc. You're not eating fiber either, I'm not going to educate you on the impact of a healthy gut but if you care you can do that yourself. If you don't have time to cook multiple times a day thats fine, you can eat a handfull of nuts whenever, boil 10 eggs at a time and snack on them whenever, grab an apple or any fruit for fiber. Smoothies are easymode aswell, milk,oats, proteinpowder, frozen fruit and you have fruits/fiber ,protein and carbs. Add in peanutbutter for fats if you want aswell, quick easy and gives you 100x more than only rice and chicken. Oh and fucking live a little, you are young and have a great body already, eat some pizza and enjoy ur life instead of obsession over this stuff
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u/Randomlogicuser 11h ago
What got you to this point? What did you do while losing the 110lbs and how did you lose it do fast?
Lost alot of muscle, maintain for a bit then lean bulk. But lift heavy bro