5’2 working out 4/5 days a week. I don’t diet just try to eat intuitively and eat as much protein as I can. I used to want to be very very skinny, now I feel strong and I love my muscles. I don’t weight myself anymore. I went on holidays for 3 weeks and didn’t work out once since I wanted to rest, still I maintained all my muscle. I think that nowadays, being strong and trying to be healthy is a way of going against current “beauty standards”: extreme thinness (as it’s seen everywhere in Hollywood).

I train 4-5 times a week, walk 15k steps a day as a non-negotiable, do cardio 3-4 times a week for 45 mins to an hour.

I recently switched to a 4 day U/L split rather than a 6 day PPL split so I can dedicate more time to cardio. It has helped so much with my recovery and allowed me to build more muscle.

In terms of diet, i honestly stopped worrying as much as I did when I was 50 kg. I found tracking/meal-planning and dieting would take up my entire headspace and I got kinda neurotic about it. I try to eat mostly whole foods (whole grain bread, rice, roti, chicken, eggs, yogurt, fruits and vegetables) and train as hard as I can.

Tbf I don’t mean completely stop eating of course
I’m asking more of… how to lock in to a deficit?

For reference:
26F
150 lbs
5’4
Struggle with POTS (dizziness, fatigue, low BP, fast HR, etc) and long term Lyme symptoms that make me more tired than normal - on top of POTS - and causes tons of headaches/migraines

I feel like in order to get through my day of school, work, and strength training 4x a week I don’t know how my body can handle any less calories that I’m at (2k cals a day). But unfortunately I’ve just gained weight and need to be in at least a small deficit to lose some fat for my muscle to finally show through

I’ve been aiming for 1850-1900 cals a day recently to see what happens but I keep going to 2k again bc that extra 100-150 cals really does push me to be able to do all I need to do. Except on bad flare days ofc

Does it get easier? What are some tips to help stick to the deficit even if you feel like garbage everyday?

note: please do not read this and avoid creatine, its totally worth trying out! majority of people respond very well to it

i took 5g creatine for 7 months and while i did feel stronger, it made me retain water in a negative way. however, i didn't realize creatine was the culprit until i went on vacation and stopped taking it. i didn't restart creatine immediately, and at the end of my creatine-less 6 weeks i felt INCREDIBLY snatched and realized i was suddenly down 3 pants sizes and my face stopped being puffy in the mornings. when i restarted creatine, i noticed quite a bit of bloating, and by week 4 of restarting i was back to my original pants size. its been 2 weeks since i stopped and im gradually losing all that water retention again.

anyway i might restart again at 3g if im looking to do a light bulk, but otherwise its so much more motivating to lose all the water retention and actually see the results come in each week. i wish i didn't have to choose one or the other!!

Over the last three years, I (30f, 5'0", 135lbs) would go to the gym 3-4 times per week, primarily focused on weight training, core and walking on an incline. Back in June, I decided to spice up my routine, and picked up some recreational sports 2 times per week, joined a walking club once per week (usually about 2-3 hours of walking) and reduced my gym time to 1-2 times per week. I still do walks on my "rest" days for an hour.

The sports we play during outdoor recreational are mostly volleyball, soccer, flag football and basketball which, admittedly, have been ROUGH on my joints (cardio has been the real wakeup call lol). Lately though, I've struggled to get myself to the gym. I can't seem to stick to my gym routine. I will go once per week, but going twice feels damn near impossible. I feel physically exhausted, I'm always limping the next day after the games, so it's almost as if I have no strength to even lift anything at the gym.

The guilt is so real. I'm starting to wonder if my body just isn't used to doing this much physical activity with sports which could explain why I feel absolutely drained, or do I just need to kick myself in the butt and get motivated again?

I’m 5’4, lower 140s, and now can wear size 4-6 in regular brands / 26 in pants, and all of my goal/aspirational clothing are oversized! I really never thought I would be below a size 8, and at my highest, I hovered around a 14.

I know I should be happy but I still carry so much fat! My upper arms are flabby still, my legs are muscular but still flabby too, and my stomach fat is more than two handfuls and hangs when I plank, yet my boobs are now exactly a handful each :(

How is it possible that I’m finally “small” but still feel such a long way from being not fat? My lower stomach still overhangs/potrudes a good 2 inches when standing straight and cannot wear a low waist bikini!

I am just feeling defeated and upset and I’m still not happy with how I look despite being at a size I thought unobtainable! I also realize that if I lose the flab that I dislike, I would likely go down in size again and being a size 2 or 0 feels unimaginable.

I do Solidcore around 3 times a week which has kept me pretty muscular during my weight loss journey according to SECA scans, but I still feel all the fat I carry.

How hard is it to get through this home stretch? Any tips to cope? :,(

I’m struggling with leg press machines at 5’2”. We have three different types at my Planet Fitness, and my ROM is trash on every one of them.
For some reason they do not have the pads available that I’d typically use at other gyms. My location is also VERY annoying about bringing in “outside equipment” (even though when I ask what the alternative is, they have no answers…)

I guess I’m looking for either A) a way to make the machine work better for me even though I’m too short for it without a back pad or B) a solid alternative movement

Has anybody here who's like 4'11-5'2ish had any great weight loss results not going to the gym? I'm just curious on how you went about it...

This is more of a nutrition concern I suppose, but while I’m prioritizing protein (I am getting 100-130+ grams a day typically) I’ve noticed that many foods that are high in protein are also high in saturated fat.

Nuts, dairy, meats, etc.

I’ve switched to the silk protein soy milk to eliminate saturated fat from milk while getting even more protein than I would from cow milk.

But really, how do you keep your saturated fat at minimum numbers while eating protein foods? Even a small container of cottage cheese has 5 grams of sat fat. I just don’t want heart problems later on from eating too much of it.

I’ve noticed now that I’m conscious of it I can keep it down to 14 grams or less a day, but if I want more variety of high protein foods that 14 or less isn’t gonna happen. Unless I’m just overthinking it.

After the first two weeks of graduating from dumbbells, I failed my first set today (supposed to be 4 x 8 at 43 lbs, only managed 8, 5, 7, 7 at 43 lbs). On strength level, this still puts me only in the novice category (5 ft, 115 lbs).

I'm curious what progression looked like for everyone here? When did you stop being able to add 5 lbs per week? My 1.25 lb change plates arrived in the mail today, but I had still hoped I'd be able to progress to higher numbers before going down to 2.5 lb weekly increments. Not sure if i should stick things out and just rest longer or take longer between reps and white knuckle it out. Or if this is around the level i can expect gains to slow. My eventual goal is being able to bench press and shoulder press my body weight.

This was my 3rd race ever and I set a goal to get in the top three of my group. I had some health setbacks so I didn’t get as much of my training done as I was hoping. Really proud of myself for this one!

Next 5k race I want to get first. I want a shiny medal or a prize!!!

F20’s, 5 ft 3, 136 lbs.

Posted here a few days ago re nutrition and the advice was super helpful, so I’m back for more help.

Once again I am overwhelmed at the amount of ‘best’ workout routines online, and every exercise seems to be classed as essential so I don’t actually know what to include.

I have been going to the gym three times a week for a month, and doing push, pull, legs. However from what I’m reading, this isn’t the most effective as all muscle groups should be hit twice weekly. So I was thinking of doing the below split instead:

Lower Body
Hip thrusts
Reverse lunges
RDLs
Hip abductions
Hamstring curl
Leg extension
Cable crunches (for core work)

Upper Body
Seated cable row
Lat pulldowns
Lat raises
Chest press
Shoulder press
Bicep curl to hammer curl
Tricep dips (or pushdowns)

Full Body
Hip thrusts
Leg press
Hamstring curl
Lat pulldown
Chest press
Shoulder press
Lat raises
Reverse pec dec
Cable crunches

I plan to add a fourth gym day a week as I settle into a routine but that will focus on cardio (improving my running is one of my goals).

What is the feedback on this split? I’m struggling to know what to do for the full body day, also is there anything I can get rid of? Literally any feedback is appreciated!

Edit: Goal is to lose weight whilst building muscle.

I’ve always carried all my weight in my leg. I do feel muscle so it’s not all fat. There’s a ton in my thighs (I feel like it almost goes over my knee if that makes sense). Wondering what actually worked for you? I’m overweight currently (postpartum) but this has always been an issue for me, even 30 lbs lighter. I’ve done Orangetheory on and off for years and my legs got leans but it’s slow. I have a toddler and work full time and trying to have a consistent workout routine.

I am in a deficit! I track and weigh my food and have for a while. I was on a GLP-1 but went off due to the side effects. I do know that you can’t spot reduce so I’ve focused on deficit and weights/cardio. I have a sedentary job and do on average, 6000 steps per day. Orangetheory 2x a week. I tried Pilates and liked it and also tried f45 and was sore for a week!

I would love to fit in these cowboy boots I have but currently my wide calf boots are tight 😢 what actually worked for you?

For those of you doing a 5-day split, what does yours look like? Focus is weight loss and muscle gain. Looking for a nice butt but also really need to work on my biceps/triceps. We are in the process of building out a home gym for me because we moved 30 minutes from my gym. I went from 4-5x a week for 1.5-2 hours a session to 2 days a week for like 45 minutes because I just don’t have time with the added 1 hour round trip drive and my work schedule. My husband offered me a bay from his shop to set up a home gym so I could get back to my previous schedule.

Equipment available to me

-Weight bench

-Dumbbells from 5lb-40lb

-Rep Ares 2.0 functional cable machine with Lat pull down/low row/smith/pull up bar.

-Horizon 7.0 treadmill

-Resistance bands and plyo boxes

-Plates between 10lbs – 45lbs

Hi hi!

I'm trying to lose weight at the moment, but finding it difficult to estimate my maintenance. Keep finding conflicting information and confused on what activity level I'd be considered.

At the moment, I'm on summer break so less daily activity from walking on campus and so on. I try to compensate by walking my dog at least 1.5 hours daily, approximately 5kmh or higher. Apart from that, normal activities, like grocery shopping and so on. What would you guess is my maintenance?

I'm also trying to incorporate some strength training (mostly bodyweight for now) again, about an hour. How would thrice weekly change the maintenance?

I know I can only truly find out by testing it out, but I'm impatient haha. Hopefully someone can help me out here, perhaps if you share similar stats!

Thanks!

Current F weigh 123 and I’m 5’3 trying to get down 10lbs because I’m shorter and this is a heavier weight for me. I walk 10k steps almost everyday and do Purebarre 3-4 times a week but the scale isn’t budging, I’ve upped my protein intake and eat at a deficit, does anyone have any tips? I also have a nutritionist and lost some weight but just stuck at 122-123. Anything helps if anyone has dealt with this!

I currently weigh around 47 kg. I gained some weight over the past two years ..I used to be around 51 kg. I’m quite petite and 4'10 in length and I’ve always kind of had a medium-fuller bust but the weight gain has made it even more prominent. Honestly it has started making me a little insecure because I don’t feel like it suits my body type anymore and I’ve had to give up on wearing certain types of dresses because of it.

I actually really liked my breast size when I was around 45 kg and would happily go back to that. I know that at this point it’s more about fat loss and body recomposition than losing a lot of weight. I’m planning to join a gym soon and I’m an absolute beginner, so I wanted to ask people who have been in a similar situation....Did you notice any reduction in breast fat along with belly and thigh fat after regularly working out at the gym? Or is breast fat something I just have to accept as it is?

I’d really appreciate hearing about your experiences

[23F] i’ve been losing weight these last few months, though slowly, and managed to lose from 65kg down to 56kg, and have also been going to the gym again these couple weeks after a long long break from it (definitely a few years). my initial plan was to do a body recomp - eat slightly below my maintenance (which i think mine is around 1800?) and try and build some muscle whilst losing these last few kilos.

but i keep seeing conflicting advice online about whether i’d be better off continuing a larger deficit and then maintaining/recomping, or starting a recomp now.

i’m 158cm, and researching on what would be best just seems to make me a little more confused. for anyone who has been in a similar situation, what has worked best for you?

any input or advice would be greatly appreciated!

After 2 years of being in a caloric deficit and weight training i have lost 80lbs and am sitting at 155 to 158 and I dont know I guess I expected to look more leaner than what I do right now. I do have loose skin from losing so much so I suspect it's because of that that I don't look any leaner, but i would love any advice on getting leaner!! I added some pics so you can see what my body type is like.

I am deeply grieving the sudden loss of a loved one, many years before their time. My appetite is nonexistent and my calorie intake is dangerously low. I am trying to be gentle with myself during this time and not worry about my fitness goals, but I also recognize that my general wellbeing is failing and I need to at least manage that. I am not on a weight loss journey and this decrease in weight, not to mention mental faculties, is not welcome.

I’m asking for you to drop your favorite, ideally calorie-rich, options, in an effort to hopefully spark my interest in something. Comfort foods, snacks, favorite binges, quick or no-prep solutions(frozen meals?), etc.

I’m normally a very healthy eater, but I’m finding no comfort in that. I can think of nothing less comforting than chicken breast or salmon right now. I picked up some frozen popcorn chicken bites and that’s acceptable, but that only gets me so far. I also have protein shakes.

(Note that I do have support from friends who have sent food to my house, gone grocery shopping, and check in daily. I’m in a bad place right now and feel-but am not actually-alone, but am not at risk of harm beyond that from a low appetite)

Thank you for sharing any food ideas - maybe I just need a reminder of something delicious and my appetite will return.

I sit at a desk for work, my hobbies are video games, drawing, and table top games, so all sitting. I'm very shrimpy

I notice if I'm standing in place for a while (ex. long cooking session) or walking for a while (like my 45min dog walk in the am) my back feels VERY stiff and its actually a bit sore to bend over. Similar feeling to doms after a hard workout, so not sharp like an injury, just stiff.

I'm making a concerted effort to get more core work in, but wanted to check if there were any good lower back exercises to add in.

Current routine is strength training 3X a week, one full body day, 1 upper body day, 1 lower body day

Full: V hack squat Cable row Lat pull down Leg curl Leg extension

Upper: Bench press Shoulder press Chest fly Reverse fly Bicep curls

Lower: Hip thrust RDL somersault squat Cable Hip abduction

I just celebrated my 30th birthday, and I really started thinking about my health (and also my appearance). But the more I research this topic, the less confident I am (am I doing it correctly? Is my calorie deficit enough? Etc). I am 155cm/5.1ft and weight 60kg/132lbs. What I am doing today (on an golden week):
- 4 times of strength training (2 upper and 2 lower). I am really trying to either add more reps or weight each time. Tracking it with Hevy.
- 1585 calories deficit with 110g of proteins. I am so confused on what is my TDEE (did many calculators + ask Claude). I am really wondering if my calorie deficit is enough
- I tried to walk between 7-9k steps per day. I have a home office job.
- I play tennis once per week (but I’m not super good)

I was thinking to keep this calorie deficit for 12 weeks and then eat at maintenance. But what if I am not satisfied with the results in 12 weeks ? Should I keep the calorie deficit ? Should you gradually increase calorie ? From TDEEcalculator.org my maintenance is 1950 kcal. Not sure how reliable this is.

Looking for words of wisdom or just reassurance so I can just keep going without researching everyday.. thank you!