(27/M/5’10”) After finally getting fed up with being fat my whole life, and losing 115 pounds in 9 months, I have now successfully kept it off for 6 months. Never give up on yourself!!

Progress pic: http://ift.tt/1U8wczj

So there I am. I found that old picture on Facebook today, and honestly can't believe I was that fat and never really realized it.

I did it by eating 1000 calories per day (doctor recommended, don't worry!), and slowly increasing the calories over 9 months to my current 1750 per day (plus unlimited amounts of sugarfree gum!).

I also began lifting weights a few months ago, and am finally seeing some definition! I lift every other day, and on my off days I go on the treadmill.

Never give up on yourself!!

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Where'd my abs go?

This post is half looking for advice or anecdotes and half complaining because I have no one else to talk to :/

On Friday of last week, I woke up and I had definition in my abs. I wasn't flexing, totally relaxed and I could see the beginning of my future of my six pack.

Over the weekend, I ate kind of terribly, but I still had a deficit. Today, Wednesday, I look like I did two weeks ago. The love handles have started to peek out again and my belly pouch is significantly (to me) more pronounced. My weight has stayed within one pound since Saturday morning, but I haven't gained any weight. I'm still drinking all the water. I thought maybe I was bloated from the weekend, but I went back to my normal diet on Monday, and it's been three days.

Is this normal? I know weight fluctuates, but what about a physical regression? It sucks become I was just about to start seriously strength training because I was close to my goal weight, but now I feel like I'll have to stay in this deficit longer.

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Am I doing enough in my routine or undertraining?

I am a 150lb. 23 y/o male with a slender build and this is my routine. I'm coming from doing a specific muscle group split: chest/shoulders, biceps/triceps, legs/back routine that was boring for me and I felt got me far but did not increase any gains after 1 year. My friend told me to do a PPL split. This is what I've got so far.

I do PPL (A), rest day, PPL (B)

Push (A) Bench Press 5 sets of 5 reps Overhead Press 3 sets of 5 reps Flat DB press 3 sets of 8-12 reps DB Flys 3 sets of 10-12 reps Lateral Raises 3 sets of 8-12 reps Incline Skull Crushers 3 sets of 8-10 reps Pushdown 3 sets of 10-12 reps Dumbell Pull Over 3 sets of 8-12 reps

Push (B) Incline Bench Press 5 sets of 5 reps Incline DB press 3 sets of 8-12 reps Seated DB Press 3 sets of 8-12 reps Cable Side Raises 3 sets of 8-12 reps Lower Cable Flies 3 sets of 8-12 reps Weighted Dips 3 sets of 8-10 reps Overhead tricep extension seated 3 sets of 10-12 reps

Pull (A) Pullups 5 sets of 5 T-Bar Row 4x8-12 reps One arm reverse pulldown 3x 8-12 reps Rear-delt DB fly 3 sets of 8-12 reps Barbell Shrugs 3 sets of 8-12 reps Barbell Curls 3 sets of 8-10 reps Incline Hammer Curl 3 sets of 10-12 reps

Pull (B) Rack Pull 3 sets of 5 Dead lift with protectors high Barbell Row 3 sets of 8-12 reps Pulldown 3 sets of 8-12 reps wide grip One Arm Machine Row 3 sets of 8-12 reps (Seated Row) Preacher Curl 3 sets of 8-10 reps Reverse Curl 3 sets of 10-12 reps (Pronated Curls) Facepull 4 sets of 8-12 reps

LEGS (A) Squat 5X5 Upside down Leg Press 3x8-12 Stiff Legged Deadlift 4x8-10 Hamstring Curl 3x10-15 Standing/Machine Calf Raise 4x10-15 Seated Calf Raise 4x15-20 Ab roller 5x max reps Cable Crunch 5x15-20

LEGS (B) Front Squat 5x5 Lunges 4x8-12 Glute-Ham Raises 3x10-15 (Back extensions with weight) Leg Extensions 3x10-15 Seated Calf Raise 4x10-15 Standing Calf Raise 4x15-20 Leg Raises 4x max reps Weighted Crunch 3x10-20 Side Twist 3x10-20

Opinions would be greatly appreciated!

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Recommendations for a gym in Munich

Hi all,

I'm moving to Munich, Germany next week and was wondering if anyone could recommend a good gym? Key things:

-I can't speak German.

-I need to be able to powerlift (heavy).

-A swimming pool would be nice.

Anything advice would be great! Thanks.

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Starting to get severe anxiety after using pre-workouts and supplements for several months

Not sure if this is the right place for this, but I was hoping to see if this is a thing.

I've been using a pre-workout for several months, and over the last few weeks I have been taking Rivalus Shortcutz pop-and-go in addition to that.

Very suddenly, about two weeks ago, I started to notice that I am a lot more anxious than normal. This week it's like a punch in the face - I can feel my heart pounding in my chest, I feel sick all the time, I have lost interest in things I usually enjoy (including getting a workout or hike in), I have been seconds away from crying and hyperventilating. I stopped using any supplements, and I will be seeing my doctor on Sunday, but is this a thing?

Has anyone else experienced this? Is this normal? Will it go away?

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Frustrated and overwhelmed beginner unsure of how to proceed with lifting.

I am a beginner and I have no idea where to start - because not of a lack, but rather an abundance, of information.

 

To give you all some background, I grew up fat. I was borderline medically obese through my teens, and when I graduated from high school, I beheld my pictures and noted that I looked like a tennis ball on a watermelon. I resolved to fix this problem, and began reading up on nutrition, metabolism, and weight-loss. The collective information of the internet pointed to one conclusion: track calories, and eat less than daily expenditure. I did so, and since graduating at the end of May last year, I have lost 85 pounds. I am the healthiest I have ever been in my life. Yet, I am still frustrated with my health.

 

I started looking at weightlifting at the beginning of this year, when I recognized that although I was no longer a tennis ball on a watermelon, I was now a tennis ball on a stick. I tried ICF for about 3 months, and eating at 1600 calories a day, made zero gains on any of my lifts while losing the last few pounds to 150lb, despite the fact that reddit likes to mention noob gains.

 

And now I have no damned idea on how to proceed.

 

The internet, it seems, disagrees on lifting a lot more than on nutrition. On one hand, Starting Strength recommends that I start eating 3500 kcal a day and begin with the basic compound lifts only. On the other, the general consensus from reddit's past threads seem to indicate a more conservative bulk of +300-500kcal excess. Even more websites say that I should try for maintenance calories and recomp for as long as I can while gaining (although I have no idea how to do this, seeing as I've never gained before). And finally, other websites recommend that I cut to 10-12% bodyfat before bulking because mumbo-jumbo-hormones-somethingsomething.

 

What do you all think I should do, now?

 

To summarize:

 

6' 1.2" male, 150lb, 20-25% bodyfat (stomach present, ribs visible), extremely low muscle mass (DL=115 lb, squat=65 lb, bench=60lb, can't do pullup), would like to lose the stomach and gain muscle proportionally, have excellent control over time and diet in university but no idea how to apply it.

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Form check - OHP/Row/DL

Hi folks,

Three lifts I'd like checked below if someone has the time. OHP at 30kg (giving me neck pain), Row at 40kg, and Deadlift at 85kg.

Some notes:

1. OHP - would love any feedback on this; feels find during the lift but afterwards my neck hurts. Base of my neck where it meets the body, right on the spine.

2. I'm very unsure of my row, the whole thing. Lower back arch (feels like it should bend towards the ground when bracing weight), back angle, where I'm pulling the weight too..

3. Deadlift - not sure of my chest/back angle. I have long femurs so I'm trying not to squat down too much, but don't know if I'm doing too much levering with my back. I've noticed my knees are a little too far forward and I should be sitting back a little more.

OHP: https://vid.me/JzDq

Row: https://vid.me/28k9

DL: https://vid.me/Z6F2

Many thanks in advance

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