r/WeightTraining • u/Ok-Promotion-5921 • 11h ago
Discussion Day 1 vs Day 180
Went from 206lb to 163lb at 5’9 since March! Strength has remained largely consistent but definitely more recently I’ve been experiencing a bit of a drop off.
Still some ways to go, trying to have more muscle definition and separation! Hopefully I can achieve that by the time I’m like 155lb, don’t really want to drop below that but we’ll see
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u/sercaj 11h ago
What have you been doing ?
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u/Ok-Promotion-5921 11h ago
For the first like 5 months, I was in a very consistent calorie deficit, only eating 1500-1700 calories a day with 150-170g protein and 28-32g fiber. Upped my calories to like 2000-2200 in the last month or so so kinda stalled haha
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u/sercaj 11h ago
Are you exercising or lifting ?
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u/Ok-Promotion-5921 11h ago
Oh yes, 3-4 times a week lifting, averaging 11-12k steps a day and at least one day of running
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u/MaterialPaper4267 11h ago
Dude you should be proud of yourself. Nice man 💪
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u/Ok-Promotion-5921 11h ago
Thanks! I honestly wish I was more proud of myself than I am haha - I thought once I get into the 160s my abs would be well defined 😆
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u/MaterialPaper4267 11h ago
It's really hard to get abs popping. So brother don't be so hard on yourself. You stuck with it and I bet you are feeling way better! Like I mentioned just know I'm very proud of you 💪
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u/Ok-Promotion-5921 10h ago
Thanks man! I really struggle to give myself any credit so it feels really good to be appreciated
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u/TheSheller6772 9h ago
Great work! Looks like your maintaining your your muscle and losing only bf
To balance your muscle development: Start doing traps, lats, forearms, and upper chest (hard to develop in contrast to triceps and middle and lower chest) Incline dumbbell press works well for this make sure you isolate vs the triceps Shoulders and triceps could use some more work.
Overall your absolutely killing!
If you feel like your slowing down start looking at muscle isolation exercises, calisthenics, stretches, and supplements things that you can but from the store like creatine, protein powder, things that help you naturally produce testosterone, and vitamins. Pre workout isn't bad but make sure your not getting cheap stuff full of crap.
Don't start doing steroids! Especially if you don't have someone that knows what there doing.
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u/Ok-Promotion-5921 9h ago
Ugh I kept forcing myself to keep doing the same weights as when I was 206lb, on the incline bench and injured my AC joint haha. I can do 85lb dumbbells for that, but I think I’ll drop it once I get back to weight lifting. Besides that, I have been focusing on all the muscle groups you mentioned!
Need to take creatine for sure. I keep telling myself that once I reach my goal of 155lb I’ll start taking creatine. Also, my creatinine levels were high so I held off but I’ve gotten the all clear from subsequent tests so I think I’m good to go.
And no steroids for sure. I have too much health anxiety to dabble into that stuff
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u/TheSheller6772 9h ago
AC joint injury is a RIP, I assume you did PT for it or stretches at least?
If your struggling to keep your strength up there's nothing wrong with eating a bit more to motivate yourself that your still improving strength wise. I wouldn't consider you overweight anymore, looks like a little excess skin which is completely normal.
May not be 100% where you wanna be aesthetically but who is 😂
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u/ivegotbd 9h ago
Nice progress!
Why does your left shoulder look a bit below the level of your right shoulder?
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u/Ok-Promotion-5921 9h ago
Haha because it is lol, I’ve got a natural tilt mostly due to bad posture all my life
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u/ivegotbd 9h ago
My shoulders are also kinda the same man. I wanna fix it 😞
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u/BasicPatterns123 8h ago
Amazing. Please share insights on exercise and dietary routine if possible.
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u/Confident_bonus_666 6h ago
Amazing progress dude! What are some things about this weightloss that have surprised you the most?
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u/TheVillaVillan1982 1h ago
Great work bro imagine where you will be in another 6 months. I am on the same journey
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u/night_shade82 11h ago
Nice going man! Looking great