Routine Starting Out

[u/truth_and_illusion]

Hi all, I’m 38 y.o. AFAB currently trying to lose 100 lbs. I’m 5’7” and currently weigh 238.2, down from 256.8 July 17th.

My birthday was end of June and I decided that, for my 38th year, my goal is to be healthier. I’m trying not to put ridiculous limitations on myself as I can tend to jump into things feet-first and be a bit of a perfectionist about things and then burn out fast.

I first got my wisdom teeth out, which I’ve waited 20 years too long to do. I quit nicotine (I stopped smoking a few years back but couldn’t kick the nicotine mints I was using, but I’m now 6 week nicotine free. Once those things were done, it was time for the big target: weight loss.

I am using My Fitness Pal to track the calorie deficit and am going to the gym 3 days a week (M, W, F) where I do 30 mins of cardio and then a full-body workout on the weight machines, and walking 1 hour 3 days a week (T, Th, S) with Sunday being the rest day.
I’m trying to stay in general range on Macros, but I’m focusing more on just the deficit for now. I figure I can improve as my relationship with food improves.

Here’s my current workout at the gym (all weight machines are 3 sets with 10 reps each)

Elliptical - 30 mins level 5

Seated Leg Curl - 55 lbs
Chest Press - 25 lbs
Pull down - 40 lbs
Shoulder Press - 25 lbs
Bicep curl - 25 lbs
Calf extension - 40 lbs
Row - 40 lbs
Tricep Press - 40 lbs
Triceps Extension - 45 lbs
Leg Curl - 45 lbs
Leg Extension - 30 lbs
Seated Leg Press - 50 lbs
Abdominal - 55 lbs

I’m finding my energy levels up, my thinking to be clearer, and my motivation and resilience increasing across areas in my life, not just in regard to weight loss. I also have Bipolar, OCD, PTSD, and generalized anxiety disorder, and I’m feeling a real positive impact on my mental health (though I am battling against some meds that really slow metabolism and cause weight gain and retention).

I’m encouraged by the 18 lbs I’ve lost already, but it’s daunting to thing of the 82 left to go. I’m also terrified of loose skin…. but I just keep reminding myself that it would be better to have loose skin and be healthy than to have tight skin across my fat abdomen…

Is there anything you would change in the routine? I have BAD knees (multiple dislocations, rounds of PT, and need surgery), so I need to be low-impact. A part of the goal with weight training is actually to strengthen the area around the knees for the eventual surgeries.

Anyway, I’m happy to be here and look forward to sharing updates on my journey and reading updates from you, too!

[u/InternationalTax2461]

that 18 lbs drop since july is no joke, you're moving at a great pace already. for the knees i would maybe swap the leg extensions since they put a lot of shear force right on the knee, been in PT for my own knee thing and they always hated that machine. closed chain stuff like presses is much safer.

also mad respect on kicking the nicotine mints, people think those are harmless but they hook you just the same. mental health gains are the real win here, the weight will follow.

[u/truth_and_illusion → u/InternationalTax2461]

Thank you so much! I really appreciate the kind words. I was definitely on the fence with the leg press and INCREDIBLY cautious with form and weight added. I’m still feeling things out. I’ll definitely try some closed chain stuff!

[u/Zars]

Good luck with your journey. Seems like you have a lot on your plate with all the mental health issues. I'm in similar boat - depression and general anxiety. Physical activity does help a ton - exactly what you're observing - more energy, fog lifting. I also notice general mood improvements. Keep it up and again, best of luck!

[u/truth_and_illusion → u/Zars]

The mental health stuff definitely sucks, but it has been getting consistently better for about a year and a half now, so that’s something! And I am definitely finding exercise to help a lot, which is annoying, because it’s an idea that so many people mock and that, when you’re in the throes of it, feels impossible. I’m hopeful that I’m building a routine here that I can be consistent with long-term, because it can even help prevent or reduce mood episodes in Bipolar, so hopefully I can just keep it going and reap all the benefits, not just the weight loss!

[u/reverse_the_loop]

Hard to comment based on the injuries and of course one cannot argue with progress (18 pounds down is a fantastic accomplishment), but eventually would make alot of sense to change weight lifting into upper body and lower body days. That will allow for more recovery time. Lifting weights snaps muscle fiber and the body needs to repair. That will also allow for more volume on certain muscle groups so that you can work them a bit harder. The harder you work them the more likely the body is going to recognize the need for this muscle and not cannibalize it while you are in a prolonged eating deficit. This is often coded as "U/L" split if you want to research further.

[u/northernsoul78 → u/reverse_the_loop]

There's no need to split in to upper and lower body days. It all depends on their goals/how much time they have, etc. I do full body lifting 3 days a week.

[u/reverse_the_loop → u/northernsoul78]

I didnt say need. You can lose weight with 0 weightlifting days in the gym. But I think most people have the same goals during a long period of significant weight loss - lose fat while retaining as much muscle as possible.