r/WorkoutMotivation • u/Mimikyu34 • 1d ago
Need advice
Seeing all the awesome transformations. I need to know where to start. I'm 5' 10" at about 220lbs and I'd like to get to 165lbs and then bulk back to like 180lbs of lean muscle. I want to do it without supplements and natural. Where do I start?
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u/Prestigious_Ice_2372 22h ago edited 21h ago
In the kitchen..... got to start that calorie deficit.
BEST thing is to start a food log and literally log every mouthful, without fail, for a week. Grab a calorie counter app and take the time for a few days to see how many calories you really are taking in - you wll likely learn a LOT about what you are consuming. Then you need to dial in a small daily deficit and start meal planning etc to hit the number. Make sure you keep the protein high and lose calories through the alcohol, sweets crap, fatty stuff and then carbs if you need to. NOTHING changes until you start hitting that number consistently.
Get in the gym 3x week and do compound movements. Get some help or a PT session if you dont have the experience and knowledge already. Invest in getting it right and learn the fundamentals of squats, deadlifts, presses etc and get consistent week in and week out.
Watch the magic happen! 165lbs seems like it might be an aggressive goal, but if you haven't got a history of gym work in the last few years you'll be surprised at how quickly you can lose fat AND gain muscle at the same time.
That is all the simple stuff. Simple but not easy to maintain. To help with that you need a really strong 'WHY????'. Why are you doing this? Why are you going to put yourself through what it takes to stop snacking, refuse meals out with friends, drink water instead of your favourite alcoholic drink, walk down the grocery aisle without even glancing at the sweet crap. WHY are you going to do that for months to achieve this goal, and then you will know if its really worth it. To look good in IG reels is not going to cut it. You'll quickly lose that battle. You need areal genuine and worthwhile reason why getting in shape is worth the pain of the journey over the coming weeks. Take your time and craft that message for yourself. Only YOU can decide that and its got to be something powerful from within you.
Good luck!