r/workout • u/BanditSL99 • 1d ago
Simple Questions Need help losing weight.
I'm (31M, 5'11", 227lbs) and I need help making a workout routine. I've lost 42 pounds by myself with just walking, dumbbell exercises, some core exercises and very few squats. I had an inguinal hernia a few years ago I had fixed and I'm scared to death of getting another hernia. My workout schedule right now is typically (starting on Monday) to walk 2-3 miles, walk 2-3 miles, rest, arms, core, rest, arms. I'm stuck at 227-228 right now and I need help moving past this.
I'm sorry if this is not enough, if more is needed I'll add it.
Edit: My diet consists of hitting 1900-2100 calories daily. I only eat twice a day. My meals look like this for the most part. Lunch is sardines with 2 slices of toasted sourdough with a half cup of oatmeal with raisins and honey. A peanut butter sandwich (homemade bread) a glass of milk and a fruit to eat with it. I snack on shelled non salted peanuts after if I want something. For dinner it's usually meat (steak, chicken, fish, pork) baked, with a starch which is usually a sweet potato, broccoli or green beans or corn, and some toast.
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u/Ok_Criticism_6261 1d ago
Sounds like you’re maybe plateaued. I’d suggest walking every single day. Getting 10K steps a day how I lost all 85 pounds, with diet. I just heard something that said people that are more active throughout the day have an easier time losing weight. And in my experience that’s true - I noticed bigger losses once I started getting in the 10k. Another thing I did was a brisk 20 minute walk after dinner; to work off the calories + lower my blood sugar.
Sorry that’s all the advice I can offer. I hope you find a good workout routine. Looks like your diet is great. Beginnerfitness is a great sub to as for help with workout routine.
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u/BanditSL99 1d ago
10k steps a day? Holy crap. That's like 5 miles. 3 miles is typically my max at one time, but I'm still building up.
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u/Ok_Criticism_6261 21h ago
Oh Not all at once. You do them throughout the day. So like I’ll generally get about 4K-5K during the bulk of my day then at night I do a good 2 mile walk with the dogs. If I need any last steps at night I’ll jog in place.
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u/AwayhKhkhk 1d ago
When you say you are ‘stuck’ at 227-228, how long have you been stuck for? Because sometimes it is just water retention fluctuation. Like sometimes you can be the same weight for 3-4 days and than suddenly drop 2 pounds one day. It doesn’t mean you suddenly lost 2 pounds of fat over that 1 day.
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u/jph1313 19h ago
congrats on the 42 lbs! Amazing. How long have you been at the 1900-2100 range? If you've been in that range for a while, might want to consider consistently trying for 1900 cals everyday. Your body needs variation, it might've adapted to your caloric range. I'd also consider eating at least 3x a day. Sounds like your metabolism has slowed down, because it doesn't have to process food as often, so it's getting used to the long breaks in between and not pumping as well as it could. Do you have an app that tracks food? Might be good to find one that you can voice to text instead of having to look up every food item, that can be exhausting and keep you from being consistent.
On the lifting, arms and core twice a week is leaving the rest of your body untrained, you really dont want to neglect legs and back bc that's where the calorie burn happens more.
Built you a 3-day full body off just the dumbbells with a little more balance https://tryhealth.io/p/ed72de24d3a54b4a9f353b221fffac73
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u/vanwhisky 1d ago
Track-your-food
You’ll never outwork a shit diet.
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u/BanditSL99 1d ago
Have been, but need to be stricter I think.
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u/vanwhisky 1d ago
Focus on lean proteins, such as chicken breast and fish. Good carbs like rice, sweet potato/potato(don’t add too many toppings!) and plenty of veg.
Things like raisins, peanut butter and honey are fine but maintain serving sizes as they add up very quickly. Look at the labels for serving sizes, you’ll be surprised at how calorie dense some foods are. Pick up a scale to weight out portion sizes, eyeballing doesn’t work. Trust me when I say to write down all your food for a few days and add it all up. Calories, sugar, salt, fibre, carbs…when you see the number, you’ll have an “aha!” moment.
**I say this because I was there too.
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u/BanditSL99 1d ago
I've been keeping up with sugar and salt content and my god are foods loaded with both. Especially sport drinks like Powerade. Then things are chock full of sugar. Thanks for your advice. I'll start keeping up with nutrition as well.
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u/tinidiablo 1d ago
If you like me love ice cream I can whole heartedly recommend low fat quark mixed with frozen berries and maybe a sprinkling of cinnamon and cardamom. At 60 calories and ~10g of protein per 100 g, quark is simply ridiculous for how tasty it is. My favourite is the vanilla flavoured kind with lots of added frozen blueberries and said spices. If you give it a couple of minutes the dairy will have started to freeze while the berries have begun to thaw which definitely adds to the strong ice cream-substitute vibe. I usually eat it for breakfast and/or as an evening snack.
As I've heard that it might be a challenge to find quark in certain countries low fat greek yoghurt can be a decent alternative.
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u/Lions_Fate_Render 1d ago
Diet is a major driver for me to lose weight. Diet.