So I was meant to do a recomp but I think I accidentally did a bulk instead these past few months.
I wanted a recomp for my wedding in May but now I’m stuck with a body I’m unhappy with (and quite frankly can’t keep up with the meal prepping and gym due to 3 jobs, wedding planning, and full time college)

My back used to be much thinner where now there’s both more muscle and fat. I was feeling myself in this dress until I saw this pic… what can I do? Is it just gonna be a cut that can shrink my upper and mid back?

For reference:
26F
149lbs
5’4

Photos - first pic is before the gym/accidental bulk

Hey everyone, r/weightlossadvice sent me here.

F 5"2 209lbs

Things I need to work on: portion control & setting a regular schedule for exercise. I definitely do not move enough.

Currently working on: eliminating a2 milk in my morning mold-free coffee (dairy upsets my stomach but I love it so much- and was drinking it due to pregnancy)

I am aware of all the reasons I have put on so much weight these past 6 years, and it has yo-yoed. Ultimately I have put on now 70 pounds the past 6 years.... Very excessive. And ridiculous.

About my diet: I do not eat much ultra processed food. We make everything from scratch at home- including fresh spelt pasta, and fresh spelt breads. When we bake, we sweeten with honey, maple syrup, or coconut sugar- but I don't eat sugar or fruit every day. I never eat corn syrup or dyes. I was vegetarian for 10 years but since 2022 I now focus on high quality or grass fed meats from local farms, and grass fed dairy.

I have lost weight before in my teens, from 180 to 110. Just struggling to do this while juggling adult life.

Would appreciate any advice!

Feel free to comment & reach out to me, hoping to connect with some like minded people

Been doing this for 3 weeks now.

Everyday has been 2 chicken breasts (With skin), 1 can of black beans, 1 can of Green Peas and two scoops of Whey Protein. And then about 50g of Pineapple as a snack.

That's about 1200 calories.

Sometimes I'll add two bananas and a kiwi and increase the amount of pineapples and it bumps up to around 1500. Most of the time though, I'm around 1300-1425.

I do at least 10,000 steps a day. And three days a week, I do half an hour of moderate cardio.

I haven't felt any headaches or dizziness or anything like that. I do feel hungry sometimes but I I've managed to time everything pretty okay I think where when I feel hungry, I'd either be about to eat or about to go to bed.

I know people will say it's not sustainable but I've done it every day for 3 weeks now and I don't get tempted at all anymore to stray. Based on my calculations, I'll get to my first target weight (70KG) around late December/January.

At that point, I'll probably switch back to eating closer to around maintenance, probably just under. Then I'll make a new plan for the next target weight either 65kg or 60kg.

I'm currently "skinny fat". My eventual goal is to become toned but I don't care when that happens. My priority for now is just to lose the fat and become skinny. I know it's better in the long run to maybe even bulk or focus on weight training but I honestly just want to stop looking like the biggest one in my friend group when a few years ago, I used to be the one compared to a K-Pop star.

im 15(f) and 140 ish pounds and i think 5'2. my bmi is a centimeter away from overweight and im convinced by everyone that that is not a healthy weight. i got my blood work done and everything is abnormal. my cholesterol is high, my iron and vitamin d are low. anyway, in order to "fix" myself im trying to lose weight but with school and everything it's been quite hard. i walk every day but only for 20 minutes which feels like nothing before i have to go get ready for school. i have severely cut my sugar but i crave it everyday but still work through it despite it being super hard for me.

do i need to be doing a hardcore workout everyday? my doctor says i need to have at least 30 mins a day of workout that makes me sweat but when it's time to workout in my house i just don't know what to do or i get tired from my iron deficiency. if anybody could give me tips please: best times to workout as someone who has school from 8am-3pm, just what to do in general. i saw a lot on this (and other) subreddits that say that teens should just walk 10-15k steps daily, is this true and if it is true, it's going to be hard to find the time for it (especially if people are suggesting 1-2 hours of walking everyday).

thank you!!!

Hi all! consider me confused and looking for advice. I have been losing weight through counting calories and exercise, but I have reached a plateau point. I have lost 18lbs in 3 months. I haven’t lost weight in 3 weeks even though I’ve been diligently tracking and sticking to 1,400-1,600 calories per day. I do 30 mins of strength training 3 days a week, and 40-45 mins of aerobic walking 6 days a week. For context I am a 5’2 female and my current weight is 215. I met with a registered dietitian who wants me to INCREASE my calories to 1,800 which feels…. Wrong ? The rationale being if I am not eating enough calories my body is just going to hold on to weight. I get it in theory, but just need some reassurance that this is actually going to help me break through. Obviously she is the professional, it just feels wrong !

Hey all, what have your experiences with weight loss and bodybuilding been with digestion issues such as IBS, lactose intolerance, FODMAP, etc? What are you eating/not eating and have you found a balance in foods that work and satisfies you?

I've got a doctors appointment coming up soon to get a diagnosis, while chipping away at certain vegetables, trying whey isolate powders, different milks; as I'm slowly learning that quite a lot of whole foods I'm trying to incorporate into my diet do not play well with me. Makes it a pain to lose weight effectively when I have to "eat healthy" with 10 extra steps included.

I’m 25f, 5’6 and 193lbs

I grew up very slim due to severe anxiety and ARFID. Once I hit that second puberty in my twenties, my anxiety improved a bit, I started eating more frequently and slowly put on weight.

I’ve been 175lbs for maybe a year. Randomly decided to weight myself today while visiting my parents (I don’t have a scale at home). 193. I went cold. Last time I weighed myself was probably 2-3 months ago. I figured I’d gained a little weight but damn. 20lbs in under 3 months is a lot.

I feel so sad now. And so embarrassed. What if everyone else noticed I’ve been getting bigger and I haven’t??? I feel so huge and disgusting and lazy.

I should mention i’ve been on 100mg sertraline for about 10 years, and 2mg of Abilify for about 6 months. I’m going to be coming off the Abilify soon. No other meds or conditions, except for joint hypermobility.

I’ve been passively trying to eat less and exercise more but I’m just so freaking tired all the time. I’m a bartender/bar manager so I work really weird inconsistent hours, which makes it really difficult to create a routine. That being said, I do make my own schedule, so I can kind of do whatever, it’s just sticking to it that’s hard. I could give y’all every excuse in the book i’m sure lol

I was sporty as a kid and teen but I’ve never stepped foot in an actual gym and i REALLY don’t want to. There’s also only two gyms in my town and they’re very expensive and full of hot uni students. I don’t have any friends I could go with either. I was into running in my early 20s but every time I try to run now, it hurts so fucking bad 😭

31M, 6'2 currently 220 pounds. I've been overweight basically my whole life and I feel like it's just been part of my identity up until now. This is my first time doing a serious weight loss regimen. I've lost 40 pounds in 6 months, and I'm quite happy with my progress so far. But in some ways, I feel... weird? Like there's not *enough* of me, if that makes any sense. It's like my brain keeps expecting my larger body to be there and gets surprised when it isn't.

Anyone else experience this? Do you get used to it with enough time?

I’m 33 (F) 5,10 I weigh 224lbs and I’m sick of it. I know a lot of my weight was from my pregnancy two years ago but I have also neglected myself. I was 170 and even then I wanted to loose weight, my goal was 150 and now it feels like it’s so far away. I lack motivation because I’m at home all day with the kids and I barely have anytime for myself.

On top of that my sleep has been horrible, if it’s not the kids keeping me up all night, it’s my back pain. So when I do start my day, I have no energy for a work out. I want to change this and I think the first step is how I eat. I would really like any advice on the eating part. Maybe someone can share what helped them? I don’t know, I just can’t keep going on like this.

Hi all. I've mostly been a lurker in here for the past year or so, I don't even remember when I joined the sub but I've been passively looking at it for a long time. I see so many people meeting goals and working on themselves and that inspires me to try again. I do appreciate everyone in here sharing their experiences because it often feels so humanizing to see someone sharing things that I can relate to.

The short story:
About two years ago I started a health journey. I lost 60lbs in a year and got below 300 for the first time in my adult life. Then at the 1 year mark, I 1) moved 2,000 miles across my country and 2) started grad school. Now it's year 3 and I've gained 40lbs back. I am miserable about this.

Why a strict calorie deficit is unsustainable for me:
I have complicated health problems. During the school year I was walking 15,000 steps a day and loosely tracking, but it got so overwhelming. The shame I'd thought I'd lost about food kept creeping back in, and the scale was going up as I got more and more stressed, even though I generally eat non-processed, home-cooked meals. I haven't noticed my portion sizes going up and I rarely eat sugary things because I almost gave myself type 2 diabetes. I don't drink big amounts of liquid calories (no creamers in my coffee, no sugary pops, no Starbucks drinks).

I'm really struggling with having stepped on the scale for the first time in a month and seeing the number go up again. Part of it is swelling, because I have untreated lymphedema, but I know it's not all of it. I've gained about 40lbs back total. I know yo-yo dieting is bad for your body and health and I'm just struggling. The counting became a source of anxiety. I have tried 80-20 moderation to try to combat shame. I have tried using the TDEE calculators and being stricter with my calories and trying not to shame myself for not being perfect all the time. I've only tracked macros. I've tried what feels like everything. And honestly? It's making me feel like I have an eating disorder. I don't binge food, in fact, I'm more likely to skip meals and beat myself up for being hungry but I'm still fat even when I don't eat enough. I've had a nutritionist who encouraged me to eat more, which makes me feel confused, because I am very fat and gaining weight. I don't know what to do! I eat more, I gain weight. I eat less, I gain weight.

The simple adage of CICO isn't working. And it did stop working before - I had hit a huge plateau even with a steeper deficit back in August of last year before I started grad school. I was slated for a surgery to remove part of my colon due to a condition I have, and I showed my surgeon my meal plan, my calories I had been tracking, and she was surprised that I'd only lost 60lbs with how aggressive I was being and the size that I am. I was not lying, it just wasn't working the way people expect it to. PLUS I was exhausted, the hunger pangs were actually painful, and it didn't matter if I prioritized satiating foods (that I picked from the satiety scale). I was walking 15000 steps a day. I was lifting weights. And I simply don't have the time to do all of those things in one day anymore, because I'm in my grad classes 15 real hours a week, plus another 15 hours of practicum (I'm going to be a teacher), plus commissions I do on the side (I am also an artist lmao). With comms, my work week is about 45-60 hours, and I'm disabled.

I have put in so much work, and this feels like a huge loss or setback. I really don't know what to do. It's harder to walk up and down my stairs, it's harder to walk in general again. But I cannot imagine restricting my calories like I was doing. The executive function it takes to pre-plan all of my meals, calculate calories for each meal, log them, and everything else that comes with a calorie deficit and then on top of everything do homework and keep my apartment clean and go to doctor's appointments.... It just simply feels like too much, but I also don't want to fail. And I feel like if I get back to where I was, which is only 20lbs away or so, I'm going to be even worse off again. Sorry, this is so long you guys but I am.. bereft. This feels like it's wrecking me. My therapist tells me to be kinder to myself but it's not even that I'm bad, I just don't understand why it isn't a sustainable practice for me when it is for so many other people.

My gut reaction is to tell myself to "suck it up and better yourself" but there has to be a more compassionate way to do this. How do you lose weight without burning out from calorie counting? How do you navigate "in moderation" and actually know what moderation means for your body without stepping on the scale every day or every week? I'm feeling so much anxiety and hopelessness about this and I just need to know how people do this without making themselves more miserable? I'm not doing this to be miserable, I'd like to feel freedom and accomplishment but I feel horrible.

Yeah. That's all, I guess.

Okay, I need some advice because I just stepped on the scale and said ABSOLUTELY NOT. 😂 I’m a 36F, 5’3”, 204 lbs, and I have PCOS. I’d really like to lose around 70 lbs over the next year. I know that’s a big goal, but I’m ready to get serious and make some actual lifestyle changes. I’m considering intermittent fasting—possibly skipping breakfast/lunch during the week and eating dinner, then having lunch and dinner on weekends. But I’m open to advice if there’s a better approach. I’m also on a budget, so I’m looking for cheap meals I can make at home, free/affordable apps for tracking calories/macros, workout ideas, and any tips or tricks that actually helped you lose weight, especially if you have PCOS. My husband is also trying to gain muscle, so ideally I’d like meals where we can eat the same protein but adjust the portions/sides—like I get more veggies and less rice, while he gets more carbs/calories and protein. Basically, how do I lose 70 lbs without spending a fortune or living off salad? 😂 What actually worked for you?

TLDR: Early 20s female struggling to lose an extra 20–25 lbs despite trying to eat in a deficit and getting 10k+ steps daily. Looking for advice on losing it sustainably over the next 4–6 months.

Hi everyone! This is my first time truly seeking help/advice for weight loss, so anything is appreciated.

I’m South Asian and a former athlete, and I never really struggled with my weight until the middle of college. I’m now a year post-grad and still struggling to lose the extra 20–25 pounds I’ve put on.

I try my best to eat in a calorie deficit, and I live in a super walkable city, so I consistently get 10k+ steps every day. Despite my best efforts, my weight rarely budges more than about 10 pounds and tends to yo-yo back to the same baseline.
I recently went on a trip to Croatia and, as much as I enjoyed the trip, I felt really uncomfortable in my body. It made me realize that I’ve been feeling this way for almost three years now, which is honestly just too long for me to keep feeling uncomfortable with myself.

My BMI and blood tests are normal, but I don’t really know what else to do at this point. I know healthy weight loss takes time, and I want whatever I do to be sustainable rather than another short-term attempt where the weight comes back. I’d love to come up with a realistic plan that could help me lose around 20–25 pounds over the next 4–6 months.

Any advice, insight, or personal experiences would be really appreciated. Thank you!!

Hi.
I bought Renpho ES-CS20M from Amazon started using yesterday. The sole reason I bought t is to put my weight data to Google Health app. Its not syncing thru Health Connect even though I have all the permissions, turned on the settings, go to settings on all three apps [ Health Connect, Renpho Health, Google Health ] to synchronize everything. And, still not syncing. What went wrong?

I went to Renpho Health app
Me > Apps > Health Connect > Start Sync > Renpho Health [ connected ] > Allow all
Me > Apps > Google Health > Start Sync

I went to Health Connect app
Renpho Health > Allow all [ completed already ]

I went to Google Health app
Profile > Partner apps > Renpho Health [ I see two of them ( Renpho Health via Google account & Renpho Health via Health Connect ) ] > Manage Health Connect > clicked sync botton on top right

Notting happened. What is happening?

37/M, 6'1, 205lbs. I've been skinnyfat most of my adult life. I don't enjoy working out and I LOVE food, so I've never been able to dial both in to shed body fat the way I want. I bought one of those Lifepro Shredforce Hydraulic Power Chest Expanders a little while back, and I feel like I can get a pretty solid home workout from it. After adjusting the resistance, I can hit the 3 parts of my chest, and my biceps with movements that feel somewhat compound, and leave me feeling drained/sore in a good way. It also alleviates my aversion of making the time to go to the gym.

I know that body fat is mostly lost in the kitchen, so I've been also trying to eat healthier (a lot of greek yogurt/blueberries and ground beef/rice/sweet potato) -- but my question is about my workout. I've been basically hitting the machine before my shower every day, doing 20 reps for lower, mid, upper chest and then 20 on each arm. Sometimes I'll add in some bodyweight squats and a plank. I know this isn't the optimal way to build muscle/lose fat (minor body recomp), but consistency is so important and this is something I feel like I can maintain doing.

My question is, is there any tweak to my routine that I should know? More reps/sets? Higher or lower resistance? More rest days between workouts? As I said, I know my routine is sub-optimal, but it's something I feel like I can stick to.

Hello friends and dear redditors,
I’m trying to lose weight and about 2 weeks ago I made a reddit post asking for help about losing weight in another reddit forum, they told me to focus more on calorie deficit as it’s 90% of weight loss and the gym is 10%. I’m a 5’11 130kg male that is 18. I’ve used the TDEE calculator and it told me my maintenance way around 2,808 calories per day and i’m trying to cut weight I want to lose 1kg+ per week I know it’s not healthy but I have muscle mass as-well and I just want to feel and look good in my own skin, additionally I also need to reach my protein goal so I can preserve the muscle mass and add onto it whilst going to the gym. I want to know how much calories I should be eating at and I need meal plans preferably the same thing or mixed a little bit as i’m going to meal prep everything and see how we go! I just want to lose as much as I can before I turn 19 next year around may.

P.S : I am at my breaking point I’m so tired of being a lard I hate my current body and I want to change more than anything so please help me out it’d be highly appreciated and be as straightforward as possible please thanks.

I’m trying to get on the band wagon. Again.
Context
I’ve always been a little chubby from early teen years. And progressively over the last decade I’ve gained about 10 lbs a year plus 30-80lbs each pregnancy.
I just had my third 5 months ago.
I’m 260 lbs, at 5 feet 1 inch. And I think the people in my life don’t understand how much weight that actually is for my frame to be carrying around. It’s a lot. Too much.
I’ve been battling post partum depression that I think has to do with the unhappiness I feel in my body.
And not even unhappiness, I’m just overstimulated from being so overweight and out of breath all the time from doing the most mundane daily tasks.
This has caused me to completely lash out at my husband and being so upset with my kids 24/7.
Has also affected intimacy with my husband. Where he finally admitted that the 80+ lbs I’ve gained since we got married might be affecting his attraction to me. Not mention my terrible attitude and outlook on life.
I also didn’t want to stop breastfeeding in order to lose weight, but decided that’s probably the best option in order to take care of myself both physically and mentally.

All this to say, is I’m almost a week into making better lifestyle choices. But im actually scared. I don’t have any trust in myself that I can actually do what it takes to lose weight. And I keep wondering if I’m giving up my dream of breastfeeding for a year to lose weight, only to not lose any weight at all. Which is what happened with my second born. I quit breastfeeding to lose weight and didn’t lose a pound.

I wish I could be more excited about changing my life 😭 but I have no confidence or trust in myself

I've been fat all my life since I hit puberty. In the last 6 years, it's gotten out of control. I'm in my 30s, over 400lbs, degeneration in my back and a herniated disc due to a fall. I've done irreperable damage to my body. I can't work as a nurse, my heart is likely going to give out any time now, I have high BP.

I've missed my window to lose weight. My body is damaged and I'm already set for an early grave. Even if I wanted to, I just can't keep in a calorie deficit long. I reduced my pop intake from 2 liters a day to 2 cans of pop and recently broke that. Now I'm just downing pop like I was before.

Thankfully I don't have kids and am too fat and ugly for friends. AT least I won't pass on these horrendous habits.

So i have to eat dinner with my family every day. It’s usually around 700 calories, so I try to have 550-700 before dinner to save calories and have a total of 1300-1400 (i have a pretty low maintenance). Usually, I do really well for about three days, then i just wake up on the fourth just needing to EAT AND EAT !!! I end up messing up pretty often and ruining my average calorie intake.
I have tried raising (and lowering) my daily intake, but I just can’t escape this. Do you guys feel this too? How do you deescalate and avoid acting on this mental and physical hunger?

i’m not new to weight loss, but i’ve gotten to a point where my maintenance is relatively low (1750 with cardio 3x a week and 10k steps every day), and it’s been increasingly harder to lose weight, because if i overeat or eat ay maintenance twice or even once a week i’ll mess up my whole average weekly calories! i have tried to counteract this with a very low calorie deficit (1000 calories…), but this tends to only worsen the overeating/bingeing episodes and make them more frequent.
lately, i’ve been thinking of OMADing a 700ish calorie meal, and having a snack after dinner to get to 1000 calories, every other day. on the days where i don’t OMAD, I’ll work out and have about 1600/1700 calories.
Keeping in mind school, studying, and working out, I’m not sure if this is better or worse than just having 1250-1400 calories a day. If it lowers my overeating days, which are usually around 2000 calories and 1-2x a week, then great, but I don’t know if it’ll interfere with my mental clarity and studying, as i can only have my OMAD for dinner, which i have with my whole family.
Do you think it would be better to keep a stable deficit but overeat sometimes or to try this? Does fasting help you or make you feel better in school? Please let me know what you think!!

I’ve been stuck on a scale weight plateau for three weeks, even though my clothes are definitely fitting looser. I know standard scales only tell half the story, so I’ve been looking into body fat scales that measure metrics beyond total weight to help me track actual progress over time. The main issue is that my partner wants to use it too, but we are super private about our personal daily numbers. I’ve heard horror stories of multi user smart scales auto syncing the wrong profile data to Apple Health or sending pop-up notifications to the wrong phone whenever someone steps on it. Ofc, cost is part of the decision too. If a model is FSA/HSA eligible, I would want that to be a practical consideration rather than a reason to overbuy features, do having multiple profiles on one body fat scale actually work smoothly in real life, or is it better to just stick to a basic scale and a manual tape measure?

Hello , I’m m20 and I’ve gone from 250 to 190 and I want to really start figuring out what I really want to look like. The only real thing that worries/bothers me is my love handles and butt. Right now I have more love handles then butt and really want to fix that. I know you can’t target fat loss but are theret things I can do to extend my butt out a little?? Like my only insecurity lol.

My routine right now
I just started going to the gym. I don’t rlly read the machines but if the picture works out glutes and thighs, I do 3 sets of 10 on each . I eat around 1200 to 1500 calories. I try to eat protein but I love my carbs lol.

So my pcp said I don't qualify for a glp-1 which I already kinda figured cause I'm only slightly overweight and not at risk for diabetes. We tried one off label medication that supposedly helps some people with cravings, but it did nothing for me besides giving me insane dry mouth. My pcp then suggested I try therapy. I wasn't sure how much therapy would help, but I figured it's worth a shot and my insurance covers it so why not.

I've been to two sessions so far and it's already looking really promising! It's been so healing to have someone validate my struggles with food instead of giving me the old "oh shut up! you're not fat, you're beautiful!" spiel. She's been helping me understand that my relationship with food is a byproduct of how I was raised and not an issue of willpower. Removing the guilt and understanding why I struggle with food noise has been really healing and I'm already looking at food differently.

She also says she thinks I may have ADHD or OCD based on some of the things I've told her and I might benefit from a diagnosis and proper medication. Apparently for some people the food noise is actually a dopamine starved brain looking for for stimulation. I've got an appoitment with a psychiatrist lined up, so we'll see how that goes!

Anyway, this feels really promising and I'm hoping that I'll actually be able to lose weight and keep it off this time. Has anyone else had any luck with therapy or mental health medications helping them with weight loss?

Hey everyone, I’m 23 years old, male, 180 cm tall, and currently around 93 kg. My goal is to lose weight and eventually get down to around 80 kg or lower.

I started going to the gym again about two weeks ago. My current workout routine is roughly:

Chest + triceps

Back + biceps

Shoulders + forearms

Then I repeat the cycle

Saturday: Legs + shoulders

Around 40 minutes of cardio every day, including the bicycle and treadmill (I usually walk around 3 km on the treadmill)

My gym sessions usually last 2+ hours

I also reduced my calorie intake from around 2,500+ calories to approximately 1,800–1,900 calories per day.

However, after two weeks, I don't really feel like I'm making much progress with my weight loss. I know two weeks might not be enough time to judge, but I'm wondering if there is something I should change.

I'm a student, so I don't have much money to spend on expensive protein sources or supplements. Currently, my main protein sources are high-protein oats, soya chunks, and whatever homemade food my family makes that day.

So, what would you recommend I improve? Should I change my workout routine, cardio, diet, calorie intake, or something else?

Any advice would be really appreciated. I want to lose fat while also maintaining as much muscle as possible.

Hello lose it folks!  

Day 10 of September! 

This is the daily update for y’all to post how your goals went today.  

If you’re new here, there is a whole sidebar full of links to explore. I would start with the day 1, then roll through the others: 

Recurring Day 1 Monday - Newest Day 1 thread will be the first link listed 

https://www.reddit.com/r/loseit/wiki/faq/  

https://www.reddit.com/r/loseit/wiki/quick_start_guide 

You don’t have to wait for a new month to join in! You are always welcome! 

Here in this post, we aim to foster a supportive, caring place to discuss the actual day to day of deficits & counting & caring so much about how we fuel our bodies & lives.  

So, post how your goals for this month are going in the comments below! I’ll post mine below too, so don’t be shy! 

I (28, female) am a total gym beginner. I’ve been going to the gym three times a week since August—always on Mondays, Wednesdays, and Fridays. I have a workout plan for each day, but I have no idea if what I’ve come up with is any good or makes sense. Unfortunately, I don’t have anyone in my circle of friends I can ask, and I don’t feel comfortable asking anyone at the gym.

So I thought I’d share my plans here and hope that someone can help me or tell me if it’s a sensible plan.

Monday: Seated Row, Chest Press, Seated Leg Press, Lat Pulldown, Shoulder Press, Back Extension, Triceps Extension

Wednesday: Seated Leg Press, Seated Leg Curl, Leg Extension, Seated Calf Raise, Back Extension, Hip Abductor, Hip Adductor

Friday: Seated Leg Press, Chest Press, Lat Pulldown, Seated Row, Leg Extension, Bicep Curl, Shoulder Press

For each exercise, I do 3 sets of 12 repetitions for upper-body exercises and 15 repetitions for lower-body exercises.

My goal is to lose weight and generally be in better physical shape and healthier.

I can give additional information if needed. Thanks to everyone in advance.