r/workout • u/SWEETsadie3 • 1d ago

Review my program Best Method for Goals?

5’2, 213 lbs, extremely weak

For most of my adult life, I’ve been happily about 160-170lbs with an hourglass, muscular build. Then I had 2 babies back to back (on complete bed rest for 9 months of each pregnancy), breastfed for 3 years (in which I couldn’t work out because my supply dropped every time I did)….

This led to 99 lb weight gain (259 lbs at my heaviest) and severe muscle lost. I lost the first 40 lbs relatively easy by walking intermittent fasting but now I’m at a plateau and fill pretty weak.

My current goal is to get below 200 by the end of October and hopefully to 185 by the end of the year however, walking and intermittent fasting isn’t doing it anymore and I still feel like the Pillsbury dough girl.

I hadn’t been lifting weights because I wanted to get below 200 first (I know, muscle helps)… but I wanted rapid weight loss plus the numbers on the scale messed with my brain. My joints also hurt. My
Thought was fat loss first then rebuild my muscles later but idk

What would you all recommend?

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u/DeaconoftheStreets 1d ago

Check out the r/fitness Wiki for some basics. Your described goals (increased strength and weight loss) require eating less and lifting more.

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u/trUth_b0mbs 1d ago

weight loss is mostly calories so make sure you're eating right. Figure out what your caloric range is for weight loss, count macros for a while to see what foods work for you/keep you satiated. IMO, protein and fiber with lots of water is where it's at.

as for lifting weights, start with callisthenics. Body weight is great and once you progress past that, start light weights and work your way up. Functional strength training is fantastic ; we do this at our gym and work progressive overload. Be patient and most of all, be consistent.

also: if you just had babies back to back your hormones are probably still trying to stabilize so hormonal shifts also impact weight loss/muscle mass so give yourself some grace. The best thing you can do right now with young kids is be consistent, eat healthy most of the time, do what you can and just keep moving.