Critique my beginner fitness plan? (Page 1 of 2)
Posted: 5/25/2026 2:50:01 PM EDT
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I went and joined the YMCA. Working out of town for awhile longer and not getting alot of overtime... so I figured I'd work on my body. Im starting at 180lbs, 5' 10". Not really looking to lose much weight overall. 170 to 175 is a pretty good goal for me. But I'd like to build more muscle. Friday I did Dumbbell Bench Press, Goblet Squats, and lat pull down machine. 3 sets of 12. Sunday I did Goblet Squats, Dumbbell Bench Press, Bent over Dumbbell rows, and overhead Dumbbell press. 3 sets of 12 except by the time I got to the overhead press I ran out of steam and did 1x12, 1x10, and 1x8. What should I do Tuesday? Im getting plenty of rest and forcing myself to eat alot more protein. The protein thing sucks because im allergic to milk and the local grocery store only has milk derived protein shakes. Any constructive criticism or advice is welcome. Thanks in advance. |
Never confuse faith that you will prevail in the end—which you can never afford to lose—with the discipline to confront the most brutal facts of your current reality, whatever they might be. - Adm James Stockdale
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One exercise per body part per day probably isn't going to cut it. If it's literally your first time lifting, it's ok for a few weeks to a month. You don't want to be so sore that you have to skip a week and you might gain some muscle. I wouldn't expect much out of what you're doing longer term. Everyone here is going to recommend 5x5, but I'd just download a popular app and pick a highly rated routine that suits the equipment you have and what you like to do. |
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Originally Posted By Nobody69s: I don't have any advice for lifting but for protein intake you can look at chicken breasts and greek yogurt. Both have a bunch of protein. I like yogurt but im allergic to milk. I'll eat a bit anyways but there's always a price to pay. Might do chicken tomorrow |
Never confuse faith that you will prevail in the end—which you can never afford to lose—with the discipline to confront the most brutal facts of your current reality, whatever they might be. - Adm James Stockdale
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I tried todo it by myself, but was not helping. What I've learned hiring a trainer that helps me with food and exercise plan. -Track stats, we use an app, but it helps track overtime. Reps, weight etc. -Have a good meal plan for training days and off days. I've been eating chicken, salmon and white fish for awhile now. -Take pics of front, side, back. Overtime you do notice, even though it does not feel like it. For protein, you need some whey protein berry shakes. I use Optimum Nutrition. Find jerky you like with no sugar, lots of protein. My goto is Krave Chimichurri, or Chomps. |
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Thanks. Can't do whey, tho. Milk protein. Casein or whey are a no-go. The Y does have classes. Might try to audit a couple of those and get some advice. |
Never confuse faith that you will prevail in the end—which you can never afford to lose—with the discipline to confront the most brutal facts of your current reality, whatever they might be. - Adm James Stockdale
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I wouldn’t worry about getting too deep in the weeds when you’re starting out. Eat protein at all three meals and a protein shake immediately after workout Weights 4-5 times a week. Chest and triceps (pushing) Back and biceps (pulling) Shoulders Legs If you add the 5th day do a full circuit if you want. 4-5 different exercises for each body part 15 reps Key is to get the muscle tired so add weight accordingly Don’t over think it and don’t give a shit about what other people are doing. You will know if you are putting in the work or sitting on your phone in the gym |
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I like the five3one program. It keeps track of your lifts and also alters your lifts so you ae not doing the same thing constantly. Check out Mark Rippetoe's lift videos he really breaks down the lift sequence. |
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| Your lifting plan is good for just starting a lifting program. It is reasonably moderate, doesn't use too much weight and it shouldn't make you sore. Lifting every other day is good to allow time for the muscles to rebuild between lifting days. It doesn't demand a special diet. Of course, you want to limit excessive carbohydrates. |
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You are off to a great start! Check out the Stronglifts 5x5 program, I highly recommend it for beginners or returning lifters such as myself. Start with very light weights, such as just the 45# barbell for overhead press; it will progressively get heavy. Eat a bunch of ground beef, rice, steaks, etc. and get good rest each night. Lift 3 times per week with at least 48 hours rest between workouts. Supplement lifting with walking, running, or other light cardio of your choice. |
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| I recommend you read Starting Strength. |
"Do not overthink it, gentlemen. It's only a gunfight, not an IRS tax audit." - Louis Awerbuck
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Originally Posted By 1Andy2: I went and joined the YMCA. Working out of town for awhile longer and not getting alot of overtime... so I figured I'd work on my body. Im starting at 180lbs, 5' 10". Not really looking to lose much weight overall. 170 to 175 is a pretty good goal for me. But I'd like to build more muscle. Friday I did Dumbbell Bench Press, Goblet Squats, and lat pull down machine. 3 sets of 12. Sunday I did Goblet Squats, Dumbbell Bench Press, Bent over Dumbbell rows, and overhead Dumbbell press. 3 sets of 12 except by the time I got to the overhead press I ran out of steam and did 1x12, 1x10, and 1x8. What should I do Tuesday? Im getting plenty of rest and forcing myself to eat alot more protein. The protein thing sucks because im allergic to milk and the local grocery store only has milk derived protein shakes. Any constructive criticism or advice is welcome. Thanks in advance. Overall I'd say it's pretty decent for an early stage lifter: Compound exercises and antagonistic movement rotation( a push followed by a pull). You also went to failure on sunday  . Most of the big muscle groups appear to be hit. One thing I might add or rotate in would be an RDL (Romanian Deadlift) with the dumbells...either with or opposite to the Goblet Squat. The Goblet may be more Quad biased, the RDL will bias the Hamstrings/glute. And for the love of god, take those squats DEEP now How did you feel the next day? Sore all over or just the weak spots? |
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Either use a proven workout routine off the internet. OR use ChatGPT to design a routine based on your goals/parameters you give it. Then train following that routine consistantly. As far as diet I'd suggest The Vertical Diet by Stan Efferding. Its quite literally the simplest effective diet there is. If you really don't want to get fancy with a routine you can just do Incline barbell bench-press, pullups, barbell squats, lateral raises, curls and triceps extensions. Just progressively overloading those exercises are enough to give you a physique better then 95% of people. |
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Originally Posted By Flashover343: Overall I'd say it's pretty decent for an early stage lifter: Compound exercises and antagonistic movement rotation( a push followed by a pull). You also went to failure on sunday . Most of the big muscle groups appear to be hit. One thing I might add or rotate in would be an RDL (Romanian Deadlift) with the dumbells...either with or opposite to the Goblet Squat. The Goblet may be more Quad biased, the RDL will bias the Hamstrings/glute. And for the love of god, take those squats DEEP nowHow did you feel the next day? Sore all over or just the weak spots? Originally Posted By Flashover343: Originally Posted By 1Andy2: I went and joined the YMCA. Working out of town for awhile longer and not getting alot of overtime... so I figured I'd work on my body. Im starting at 180lbs, 5' 10". Not really looking to lose much weight overall. 170 to 175 is a pretty good goal for me. But I'd like to build more muscle. Friday I did Dumbbell Bench Press, Goblet Squats, and lat pull down machine. 3 sets of 12. Sunday I did Goblet Squats, Dumbbell Bench Press, Bent over Dumbbell rows, and overhead Dumbbell press. 3 sets of 12 except by the time I got to the overhead press I ran out of steam and did 1x12, 1x10, and 1x8. What should I do Tuesday? Im getting plenty of rest and forcing myself to eat alot more protein. The protein thing sucks because im allergic to milk and the local grocery store only has milk derived protein shakes. Any constructive criticism or advice is welcome. Thanks in advance. Overall I'd say it's pretty decent for an early stage lifter: Compound exercises and antagonistic movement rotation( a push followed by a pull). You also went to failure on sunday . Most of the big muscle groups appear to be hit. One thing I might add or rotate in would be an RDL (Romanian Deadlift) with the dumbells...either with or opposite to the Goblet Squat. The Goblet may be more Quad biased, the RDL will bias the Hamstrings/glute. And for the love of god, take those squats DEEP nowHow did you feel the next day? Sore all over or just the weak spots? Legs most sore. Back arms shoulders...pretty sore but not as much as the legs. Tuesday I did the same as Sunday, just bumped up weights on the bench and squats from 35lb to 40 lb dumbbells. 3x12 each. Overhead press I was able to do 2x12 and 1x9. Failed on tenth rep. When I can get to 3x12 without failure, ill bump up the weight. Thanks, ill give the RDL a try tomorrow |
Never confuse faith that you will prevail in the end—which you can never afford to lose—with the discipline to confront the most brutal facts of your current reality, whatever they might be. - Adm James Stockdale
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Get on a proven beginner program. Pick one from here and just run it as written for 12 weeks. Then start tweaking stuff. https://thefitness.wiki/routines/strength-training-muscle-building/ |
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Just finished today's workout. Feels like im making a tiny bit of progress. Ovhd Dbbll Press, #30, 3x12 Goblet Squats, #40, 3x12 B.O. Dbbll Rows, #35, 3x12 Dbbll Bench Press, #40, 3x12 Did all four exercises without failure but the last rep on a couple were close. I think I like this order, too. Might try bumping up weight on the squats next session. I also swam a bit yesterday even though it was a rest day. Maybe 20 or 30 minutes, not too strenuously. Weighed 178. Too close to tell if thats weight loss or hydration. Im definitely eating alot. Walmart had some OWYN shakes. Completely non dairy. Those are helping with the protein count. Trying to consume 160-170 grams of protein and day. |
Never confuse faith that you will prevail in the end—which you can never afford to lose—with the discipline to confront the most brutal facts of your current reality, whatever they might be. - Adm James Stockdale
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Down to 176.6 pounds. Arms and chest have grown a tiny bit, definitely more toned. Belly has shrunk a tiny bit. Today's workout #30 overhead dumbell press 3x12 #40 dumbell row 3x10 #50 Goblet squat 3x12 #45 dumbell bench press 2x12, 1x9, 1x7 Pullups, 1x4, 2x3 I feel like im making progress...slowly. |
Never confuse faith that you will prevail in the end—which you can never afford to lose—with the discipline to confront the most brutal facts of your current reality, whatever they might be. - Adm James Stockdale
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I use the fit of app to track my progress and see recommendations for workouts. Monday is bench, squat, deadlift Tuesday is bicep, rows, Wednesday rest Thursday bench, squat deadlift Friday, bicep, rows, etc Those are not the only exercises but just kinda my target muscles. I’m working on the 1,000lb club and pretty close if I can get the squat form right Everything I se says each body part/muscle 2x week for growth Eat eggs, chicken for easy protein and there are probably plenty of other options not milk based I’d reduce reps and add weight, your say 8th rep should be difficult and harder than the 1st |
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Originally Posted By dempsy1: I use the fit of app to track my progress and see recommendations for workouts. Monday is bench, squat, deadlift Tuesday is bicep, rows, Wednesday rest Thursday bench, squat deadlift Friday, bicep, rows, etc Those are not the only exercises but just kinda my target muscles. I’m working on the 1,000lb club and pretty close if I can get the squat form right Everything I se says each body part/muscle 2x week for growth Eat eggs, chicken for easy protein and there are probably plenty of other options not milk based I’d reduce reps and add weight, your say 8th rep should be difficult and harder than the 1st Thanks, im probably going to do similar soon. Switch between upper body and lower body days. Wanted to give this initial routine (everything every other day) a full month tho. Definitely going to bump that shoulder press weight up. |
Never confuse faith that you will prevail in the end—which you can never afford to lose—with the discipline to confront the most brutal facts of your current reality, whatever they might be. - Adm James Stockdale
| If you want an off-day or warmup cardio exercise that still targets full body muscle groups, try using a rowing machine if your YMCA has one. I notice it really helps with my sciatica because how much the core/support muscles are involved. |
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176.0 pounds on the scale. #35 overhead dumbell press 2x11, 1x10 #40 bent over dumbell rows 2x12, 1x10 #50 goblet squat. 3x12 #45 dumbell bench press 2x12, 1x9, 1x7 Pullups 1x4, 2x3 Added 40 mins of stationary bike on rest days to try to help promote that HDL production, build up heart muscle Weight loss is coming along ok. I should hit about 165 in another 10 weeks. Then I'll bump up calorie intake a bit. I expect that will make the strength gain a bit easier. |
Never confuse faith that you will prevail in the end—which you can never afford to lose—with the discipline to confront the most brutal facts of your current reality, whatever they might be. - Adm James Stockdale
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I took kp01s advice on pics. I feel a little better about my progress now, thanks. Ain't no stud, but this is a little under 5 weeks in. 180 pounds:  176 pounds:  Lift weights are ever so gradually increasing. So I think I probably lost a little more than 4 pounds of fat. I certainly feel better. Eta 171.2 lbs  170 pounds. 9 weeks in: 
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Never confuse faith that you will prevail in the end—which you can never afford to lose—with the discipline to confront the most brutal facts of your current reality, whatever they might be. - Adm James Stockdale
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Originally Posted By Pennsilfaanisch: If you want an off-day or warmup cardio exercise that still targets full body muscle groups, try using a rowing machine if your YMCA has one. I notice it really helps with my sciatica because how much the core/support muscles are involved. |
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| Make sure you lift heavy enough. I "wasted" about 10 years of training by not understanding how heavy I should have been lifting. I finally started seeing real results once I started following training (and a workout partner) which made me lift heavy enough. |
If you don't have a plan, you can't change it.
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Originally Posted By Ironmaker: Make sure you lift heavy enough. I "wasted" about 10 years of training by not understanding how heavy I should have been lifting. I finally started seeing real results once I started following training (and a workout partner) which made me lift heavy enough. What criteria did you use for heavy enough? |
Never confuse faith that you will prevail in the end—which you can never afford to lose—with the discipline to confront the most brutal facts of your current reality, whatever they might be. - Adm James Stockdale
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Originally Posted By 1Andy2: What criteria did you use for heavy enough? Originally Posted By 1Andy2: Originally Posted By Ironmaker: Make sure you lift heavy enough. I "wasted" about 10 years of training by not understanding how heavy I should have been lifting. I finally started seeing real results once I started following training (and a workout partner) which made me lift heavy enough. What criteria did you use for heavy enough? When you think you can't do anymore, do two or three more reps. It is hard to explain, but I would feel like I couldn't do anymore reps and would stop, or pick weight to make sure I hit my reps. Instead you should get to an actual failure point. For example, if you're doing 3X5, the last two reps on the third set should be essentially impossible. |
If you don't have a plan, you can't change it.
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Originally Posted By Ironmaker: When you think you can't do anymore, do two or three more reps. It is hard to explain, but I would feel like I couldn't do anymore reps and would stop, or pick weight to make sure I hit my reps. Instead you should get to an actual failure point. For example, if you're doing 3X5, the last two reps on the third set should be essentially impossible. Originally Posted By Ironmaker: Originally Posted By 1Andy2: Originally Posted By Ironmaker: Make sure you lift heavy enough. I "wasted" about 10 years of training by not understanding how heavy I should have been lifting. I finally started seeing real results once I started following training (and a workout partner) which made me lift heavy enough. What criteria did you use for heavy enough? When you think you can't do anymore, do two or three more reps. It is hard to explain, but I would feel like I couldn't do anymore reps and would stop, or pick weight to make sure I hit my reps. Instead you should get to an actual failure point. For example, if you're doing 3X5, the last two reps on the third set should be essentially impossible. Cool, thats kind of what I've been doing. |
Never confuse faith that you will prevail in the end—which you can never afford to lose—with the discipline to confront the most brutal facts of your current reality, whatever they might be. - Adm James Stockdale
| If I was rolling back the clock a bit and advising myself, I would start with some mobility work every workout instead of just some random cardio warmup. Cardio fitness is essential and strength is awesome, but if you can't push through an entire range of motion to leverage it, or if you getting injured or short changing the exercise constantly because the range of motion is limited, it will impair your growth and hurt your quality of life more over the long run. The good news is solid mobility work will also make the strength effort MORE effective, there is synergy there. |
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Originally Posted By scrum: If I was rolling back the clock a bit and advising myself, I would start with some mobility work every workout instead of just some random cardio warmup. Cardio fitness is essential and strength is awesome, but if you can't push through an entire range of motion to leverage it, or if you getting injured or short changing the exercise constantly because the range of motion is limited, it will impair your growth and hurt your quality of life more over the long run. The good news is solid mobility work will also make the strength effort MORE effective, there is synergy there. ^this & how old are you? Makes a difference. |
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43. And I don't do cardio on same day as lifting. Alternating lifting days and cardio days. Today's lifting: #35 Ovrhd Dmbll Press 2x12, 1x8 (failed 9th) #40 Bent over dmbll rows 2x12, 1x10 #55 Goblet Squats 3x11 #50 Dmbll Bench Press 2x12, 1x8 (failed 9th) Pull-ups, 1x4, 2x3 Been sticking with this for awhile and just gradually bumping up the weight. |
Never confuse faith that you will prevail in the end—which you can never afford to lose—with the discipline to confront the most brutal facts of your current reality, whatever they might be. - Adm James Stockdale
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I've had good results with a PPL split. I got back into things last August. A $10/month gym membership was way cheaper than the physical therapy copay. I generally stick to chest supported machines because of my back. No BB rows or RDLs. I alternate chest/shoulder, bicep/back or leg/core as much as possible. Usually some variation of below. Sunday is supposed to be rest but if I'm the only one up I'll usually squeeze in another (light) chest day. I'll go maybe 3-4 weeks with no rest days Rear delt either on a cable, pec deck or bench. Incline DB Laterals Flys Flat BB bench Tricep isolation (rope, skullcrushers, etc...) Lat pulldowns Curls (DB, bar or preacher) Seated row (low cable or chest supported) Hammer curls T-Bar row Reverse curls Shrugs Quad extension Crunches Hamstring curl Calf raise BB Squat Finish with hip stretch and split squats Maybe do some deadlifts if I want to be in pain for a week. ETA: I'll play around with other isolation stuff but I feel like these sets cover what I need/can do. Diet... I'm sick of thinking about food. I'm either hungry, overly full or I have to poop and I'm still having trouble gaining weight. Bulk steaks, chicken breast, ground turkey. Lots of tuna and tortillas. Rotisserie chickens if I didn't pack a lunch. I usually buy up whatever is on sale. Every morning starts with plain cream of rice and protein shake. Chronometer (?) is a free app you can use to track food and get a scale and weigh stuff until you're comfortable eyeing it out or you end up on a boring schedule like me Pea protein is an option if you can't do milk. |
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One thing i tried different today was putting a plate under my heels for the goblet squats. I felt the lift alot more in my quads and my lower back isn't sore like its been previously. Saw the tip on YouTube. Seems to work for me. |
Never confuse faith that you will prevail in the end—which you can never afford to lose—with the discipline to confront the most brutal facts of your current reality, whatever they might be. - Adm James Stockdale
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Originally Posted By 1Andy2: One thing i tried different today was putting a plate under my heels for the goblet squats. I felt the lift alot more in my quads and my lower back isn't sore like its been previously. Saw the tip on YouTube. Seems to work for me. They also make hard foam wedges so you can vary the lift. Sometimes the gym has "community" stuff. https://www.amazon.com/dp/B0FDXBBFYD?tag=arfcom00-20 There are two of these floating around the one I go to. 
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Originally Posted By 1Andy2: One thing i tried different today was putting a plate under my heels for the goblet squats. I felt the lift alot more in my quads and my lower back isn't sore like its been previously. Saw the tip on YouTube. Seems to work for me. It's worth investing in some lifting shoes if you want to really focus on your quads in the squat. |
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Followed your advice and started using chatgpt. Seems helpful. Switched from trying to do everything every other day to Monday: Upper A Tuesday lower A Wednesday Cardio Thursday Upper B Friday lower B Saturday cardio Down to 173. Still seeing ever so slowly improving lifts. Split schedule seems to be letting me do more total volume while retaining recovery days for those muscles |
Never confuse faith that you will prevail in the end—which you can never afford to lose—with the discipline to confront the most brutal facts of your current reality, whatever they might be. - Adm James Stockdale
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Originally Posted By 1Andy2: Followed your advice and started using chatgpt. Seems helpful. Switched from trying to do everything every other day to Monday: Upper A Tuesday lower A Wednesday Cardio Thursday Upper B Friday lower B Saturday cardio Down to 173. Still seeing ever so slowly improving lifts. Split schedule seems to be letting me do more total volume while retaining recovery days for those muscles I just started trying out ChatGPT last week. Just for fun I started asking some fitness questions. It's pretty cool. I asked it to put together a 3 and 6 day PPL for a woman. It came back with pretty much what I planned, except the few machine based things we don't have equipment for. I put some of my own info in and it's pretty reasonable. It's so nice and polite too. Always trying to be flattering. |
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Good advice in this thread. Keep at it OP. 90% diet, 10% exercise, 100% mental. Yes, that's 200% which is what you need to put into this. Great advice to start with 5x5 or 5/3/1. Build strength without tearing your body up. Eventually you may lean into isolation lifts to target specific muscle groups. Do this after you've mastered your form on the compound lifts. I do bro-split for 12 weeks (5 days/week) and then move into 5/3/1 (5 days/week)for 4 weeks. #1) it stresses your muscles in a different way that stimulates growth #2) it keeps things interesting in the gym. I'll add one less thing: FORM is more important than the weight on the bar. Don't be that guy ego lifting an ez-curl bar by swinging his whole body...that guy isn't accomplishing shit. Same thing for BW exercises life pull-ups and chin-ups..."kipping" is for fags and crossfitters. Use strict form and you'll grow. |
"History teaches us that men and nations behave wisely once they have exhausted all other alternatives."-Abba Eban
"I like it both ways, but still mainly mouth it" -gonzo_beyondo
"I like it both ways, but still mainly mouth it" -gonzo_beyondo
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Slightly related... I learned you can take a picture of a meal and chatgpt will estimate the calories, protein etc for you. Very convenient if you get lunch at the cafeteria or whatever |
Never confuse faith that you will prevail in the end—which you can never afford to lose—with the discipline to confront the most brutal facts of your current reality, whatever they might be. - Adm James Stockdale
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Originally Posted By 1Andy2: Slightly related... I learned you can take a picture of a meal and chatgpt will estimate the calories, protein etc for you. Very convenient if you get lunch at the cafeteria or whatever It will even attempt to estimate body fat and lean mass from pictures. It kept trying to give me suggestions on cutting even though I didn't ask. I guess it's trying to tell me something... |
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Originally Posted By bnoji: It will even attempt to estimate body fat and lean mass from pictures. It kept trying to give me suggestions on cutting even though I didn't ask. I guess it's trying to tell me something... Originally Posted By bnoji: Originally Posted By 1Andy2: Slightly related... I learned you can take a picture of a meal and chatgpt will estimate the calories, protein etc for you. Very convenient if you get lunch at the cafeteria or whatever It will even attempt to estimate body fat and lean mass from pictures. It kept trying to give me suggestions on cutting even though I didn't ask. I guess it's trying to tell me something... I literally just tried that 5 minutes ago. I gave it a before and after picture and it pointed out a couple of things I didn't notice, myself about chest definition. It thinks I'm 17 to 19% body fat. Looking at stock example photos in that range, thats probably accurate. |
Never confuse faith that you will prevail in the end—which you can never afford to lose—with the discipline to confront the most brutal facts of your current reality, whatever they might be. - Adm James Stockdale
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Originally Posted By 1Andy2: I literally just tried that 5 minutes ago. I gave it a before and after picture and it pointed out a couple of things I didn't notice, myself about chest definition. It thinks I'm 17 to 19% body fat. Looking at stock example photos in that range, thats probably accurate. Originally Posted By 1Andy2: I literally just tried that 5 minutes ago. I gave it a before and after picture and it pointed out a couple of things I didn't notice, myself about chest definition. It thinks I'm 17 to 19% body fat. Looking at stock example photos in that range, thats probably accurate. I think it's a little too flattering. It had me down at 10.5% on the low end after uploading pictures and giving it my height, weight and waist. I feel like I'm 16-18% normally and maybe 15% on a good day. ETA: Gemini thinks 12-13% so maybe I'm just retarded. I had a "conversation" with ChatGPT for a little bit. It wanted to know training style, philosophy, split.. I asked it to summarize the discussion: Simple Push / Pull / Legs Hypertrophy Program Philosophy This program is built around a few simple principles rather than an endless list of exercises. - Train muscles based on their function, not exercise names. - Focus on quality working sets instead of excessive exercise variety. - Prioritize consistency over perfection. - Progress gradually through small improvements over time. - Minimize redundant exercises that accomplish the same goal. - Choose stable exercises that allow maximum effort and consistent execution. - Adapt exercise selection to your body, equipment, and orthopedic limitations. Most exercises are interchangeable. If two exercises perform the same biomechanical function, either can be used. |
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Personal best on pullups today. 6,5,5. Shooting for 6,6,5 next week. New low on gym weight. 171.2 So not sure if pullups are because im getting stronger or lighter... but I'll take either.
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Never confuse faith that you will prevail in the end—which you can never afford to lose—with the discipline to confront the most brutal facts of your current reality, whatever they might be. - Adm James Stockdale
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Gym weights for past 3 days. 169.6, 171.2, 170.2 I think I've hit my initial rough weight loss goal of dropping 10 lbs. Still have more body fat than I'd like but its a noticeable improvement from 2 months ago. Will continue calorie deficit until I hit 165 and reasses. Still making gradual strength gains. |
Never confuse faith that you will prevail in the end—which you can never afford to lose—with the discipline to confront the most brutal facts of your current reality, whatever they might be. - Adm James Stockdale
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Originally Posted By 1Andy2: Gym weights for past 3 days. 169.6, 171.2, 170.2 I think I've hit my initial rough weight loss goal of dropping 10 lbs. Still have more body fat than I'd like but its a noticeable improvement from 2 months ago. Will continue calorie deficit until I hit 165 and reasses. Still making gradual strength gains. You are going to hit plateaus during your journey. It's a fact and it can be frustrating. As you lose weight, you have to adjust your total daily caloric intake. *Stay in a set caloric deficit too long and your body's metabolic rate will adapt...so a cheat meal once a week can reset things (don't overdo it) As you gain strength, you have to increase the weight on the bar. You have to force your body to adapt to new stress. At some point, the exercises in your strength plan may not produce the same gains they once did. Then it's time to change your rep/set structure and/or modify your exercise selection. It's a hell of a journey and it's hard. You have to be tenacious and push through plateaus. Lots of people give up during these things. Keep at it and you will see improvements. |
"History teaches us that men and nations behave wisely once they have exhausted all other alternatives."-Abba Eban
"I like it both ways, but still mainly mouth it" -gonzo_beyondo
"I like it both ways, but still mainly mouth it" -gonzo_beyondo