so ive been following a food and workout plan that ive made myself for a little over 2 weeks now, but my weight and appearance has been the same..
to be more specific, I do 6 days a week (5 depending on mood) of home workouts (squats, glute bridges, sumo squats, planks, wall sits, crunches, sit-ups, stomach vacuum, etc) and eat around (on average, 1400 to 1800) 1600 calories daily, with a ton of protein and carbs. I weigh around 72 kg (yea.. real bad...) and am 5'9 so its HORRIBLE I have a chubby body frame (which isnt even hot for chubby standards) and so irdk what to do...
what i plan on gaining is lower body fat (slightly revealing my abs and giving me a flat stomach), and obv thicker glutes. idk why but nothing is changing. id also like to point out that on thursdays I eat fillet strips so like idk but I do that weekly so like yeah
any help would be appreciated! from suggesting moves to like motivation
thank u for reading :3
I think the workout is nice but the diet is not try to do more cardio like 30 mins and eat a bit less carbs . consistency is the key and don’t train the same thing for 6 days a week your lower body got to rest try to train 4/3 times a week and do cardio 3 or 2 times. And like if you see anyone with the results that you want try to talk to them they can give really important advice on workout and diet . Hope this helps
It takes time bud, the changes over the weeks are probably gonna be barely noticeable if it all. Im trying to slim down (6' and 292lb/132kg) for about a month or so and haven't really changed my diet (damn you autism) but I've increased my activity a good bit and most of the changes I've noticed aren't really in the way my body looks but in how it feels, how I sit with myself. So like one of my biggest insecurities is the fact that my stomach kinda sits on my thighs, but over the weeks, when im standing looking at myself in the mirror I feel like I look the same, but I put my hands on my hips and i can feel the space that's been made there. In bony places it'll be easier to see (hands, feet, collarbones), but also the numbers are necessarily what's important. Muscle weighs more than fat, so if your burning fat but building muscle you're weight on the scale can stay about the same. At some point a couple years ago, I swapped 50lb of fat for 50lb of muscle without even noticing bc my weight didn't change.
problem is, yeah ur right about the weight part but like if im burning fat my body fat percentage should be coming down which should slim my stomach a bit or my thighs or faces or anything
You could be burning visceral fat (fat behind your muscles and squishy bits) before subcutaneous fat (what you can see on top of your muscles and squishy bits). I have a smart scale, a bit of a cheat i know but I got it long before I decided I wanted to put in effort to be healthy, I just wanted a cool scale and its not even compatible with its companion app anymore, ANYWAYS it really helped me solidify that its not about the numbers on the scale because I could see that the individual numbers that made up that number were changing. But even if you dont have a fancy breakdown, you can just listen to your body. Feel yourself get stronger, acknowledge that your body has limits and needs to rest, find what feels good to help you move past those limits and find new ones, listen if you're body is telling you to dial it back, telling you 'hey we can't quite do that like that' 'hey this sides a lot tighter than the other'. The further into your journey the better you'll be at understand what your body is saying and the better you'll know and be able to give it what it needs.
ur right bwo. thank u. btw I may habe been deceived cuz I may have lost some weight? I weighed myself in the morning (after having peed) like a week ish ago and it was at 72 kg but today at midday (having pee and food in me) I weighed like 71.5 kg! so idrk maybe its progress :3 plus my current workout program doesnt sore my muscles the next day so maybe im improving :o
Just remember when it gets too easy add a couple more reps or a little weight to keep progressing, doesn't have to be a ton just enough to make it a bit of a challenge again
yes yes oki :3
Also try mixing in some recovery workouts, your muscles can't rebuild themselves stronger if you're never giving them the chance. If you want guidance I recommend Nike Training club app, bc it has a wide variety of workouts, shorter and longer, with or without equipment, for everything from pilates to strength to running, with a diverse cast of trainers as well. They also have programs you can do if you want a little more structure to set you on your way
thank u!!
People forget that working out makes you gain muscles and muscles are also extra weight. Also i dont think that two weeks are enough time to see a big difference with your diet and workout plan
i think you are overestimating how fast you can build muscle
No not really its a common problem for people that wanna loose weight and do mostly heavyweight workouts. Im not saying this is the problem with this person.
I mean im going from 2400 ish calories to 1600 ish
Thats just under the minimum
min isnt 1800 min would prob be 1200
two weeks is a bit too short of a time frame. could take actually months to get your desired body just be consistent and keep going. also for me motivation is sorta overrated, you need discipline but ig you are doing good onto that. I would advise tho to reduce it to 4 days a week, you deffo need recovery to your muscles tbh.
i used to be 187lb (85kg) and got down to under 150 (68kg) in like 7 months, didn't gain that much muscle but i feel better than what i was before. just dont give up and also dont think about it so much :(( it'll come without even u realizing it
thank u bwo. ur right altho I need to toughen my current plan more since it doesnt sore my muscles the next day. also W WEIGHT LOSS WOW
Generally, you're not going to be gaining much muscle if you try to lose weight at the same time, you have to pick a goal and stick to it, be it weight loss or muscle gain. Usually, weight loss is the best change you can make and BMI remains a reliable metric for beginners and those who haven't been training for many years, if your BMI is within the healthy range, you can maintain your weight or bulk up.
Your BMI is at 24.3 so you're in the healthy range, you're not nearly as fat as you think, you're not skinny but you are medically at a healthy weight. If you want to be skinnier, I recommend not going down lower than 140 lbs, especially if you have a stocky build, because it's likely your bone density is bigger than average so even at the low end of the healthy BMI you could still be underweight. I started lifting at 138 lbs at 6'4", I'm now at around 180 lbs lean and I still look extremely skinny because I have a skinny ectomorph frame but I know guys who started at 190 lbs lean at 6'2" so it really depends, a guy like that could not have cut down to 140 lbs, because his bone structure is bigger than mine, that's also why you can't compare yourself to other people.
aw man im big boned ;(
I posted in another sub this morning about something similar, I'm 182cm 6ft exactly 70KG eat 10,000 cal a day and maintain 5% body fat
HOW DO U EAT 10K CALORIES AND HAVE 5% BODY FAT
Work in construction and have a hyper active metabolism, it's not great as I'm always needing to eat but my body doesn't absorb much of my food which keeps causing stomach ulcers. But think we are nearly at the cause my testosterone is double what is should be for my age which can affect metabolism