Day 1 (1/6): 201 pounds
Day 43 (2/18): 192 pounds

Blood pressure still looking good and I've really toned up as well. Gone down a pants size.

My goal is a little different than most of y'alls. I've never done well with long term goals as I often find myself getting burned out and/or discouraged.

My only goal in 2025 is to workout and eat right today. That's it. Tomorrow my goal will be the same.. workout and eat right today.

I have a "refeed" day every 12 days or so where I allow myself a good carb heavy meal but that's about it.

Great work man.

You definitely have the build to lift some heavy weight (ie, squats, deadlift, bench), if you decide to go the "powerlifting" route.

Excellent work!

(Just keep in mind...that the issue is probably less with your workout and more with your caloric intake in terms of weight loss. Can't outrun a diet)

Interesting.. I've actually never gotten that before but that's really encouraging to hear.

Can you expand on that?

I grew up a baseball player so our weight training was a lot different. This is all pretty new to me. My plan right now is just about as basic as it gets- but I've been told by several people that my body changes are pretty significant for just over a month as far as muscle gains go.

Just judging from a few pictures, it looks like you have a pretty big frame (as in width). I'm also betting you don't have chicken legs either.

If you haven't been working out much before this last go around, and you already are responding really well to weight training, seems like you may get some big time strength and size results if you decide to lift for strength.

Once you get your weight down to where you want it, you may very well want to give straight up strength training/powerlifting a shot (this is just a focus on squat, bench, deadlift, and overhead press). Sprinkle in some asthetics stuff like pull ups and curls. You may see some pretty big time results.

There is a weightlifting thread (below) that this gets discussed with folks that know way more than me.
https://texags.com/forums/48/topics/3361390

Thank you!

Yeah, I haven't been active in nearly 8-9 years before I got back in the gym about 40 days ago. I had someone in the gym mention I must have good genes with the rate I've been putting muscle on. No idea if that's really a thing or not.. I'm just going in and doing what I know how to do.

Some people can look at weights and put on muscle. Maybe you are one of them? (I am not, Im tall and lanky).

You are certainly experience some "newbie" gains as you cant really cut fat and put on muscle at the same time over the long term. But you are definetly seeing some great newbie gains.

Just a suggestion, but once you get done cutting weight, maybe try the big 4 lifts and see how you respond? You may enjoy it.

I just might do that. I appreciate the encouragement.

fav13andac1)c said:

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1/6 - 205
1/29 - 194.5

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2/20 - 191

At a "healthy" weight for my height (6' 2"), though I'd like to be at around 185. I've been going to the gym twice a week to lift. Feeling good. Very little alcohol since 1/6.

Anyone have any advice on what to do next? I'd like to start putting on more muscle, which has been a challenge after high school due to a combination of things. A big part of that has been my shoulder. I had my labrum repaired about 16 years ago and I still tweak it from time to time. Can't work out for a couple of days when that happens. I believe my protein intake is sufficient (about 135g per day and 35%)

Long story short, I'd like to keep my calorie intake in check, while building muscle with shoulder-friendly workout routines. I also love researching, so places to start would be welcomed.

I've also just never done this before. Do I get to goal weight before starting this next pursuit? Start while I'm still at a calorie deficit? Workout routines? So much I don't know.

Stop on by.
https://texags.com/forums/48/topics/3361390

I would suggest getting about 1 gram of protein per pound you weigh (you can argue, just one gram per pound of lean body mass, but you wont really know that unless you get a DEXA scan).

I, and many others, subscribe to running Starting Starting Strength, GreySkull, Garage Warrior, to ride your novice linear progression (a time where every time you go into the gym, you can add weight to the bar...this does NOT go on forever, clearly). These programs are 3 days a week. Squat, Bench, Deadlift, Overhead Press. Usually 3x5. This will get you a little strong, put on some muscle (you have to eat in a surplus), and set you up for what you want to do next. Either bodybuilding or heavy strength focus. Either way, you will benefit GREATLY from being able to execute those lifts properly and being stronger.

For me. I found that I like doing one (maybe two, depending) heavy lifts a day of the Big 4, some accessory work (curls for the girls, pullups, stuff like that), has me looking pretty good, feeling pretty good, and seeing some good results.

https://texags.com/forums/48/topics/3435447/15

Check out this thread. I, and others, shared some great info regarding macros and diet.

In short, weight loss is all about math. Burn more calories vs what you eat. Build your macro goal starting with protein.

Protein = muscle growth fuel.
Carbs = quick access energy.
Fat = delicious and calorie dense.

What you will ultimately wind up finding is that if you want to consistently meet your calorie and protein goals, you'll have to limit carbs and fat.

Good luck! PM me with questions.

Tex117 said:

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Stop on by.
https://texags.com/forums/48/topics/3361390

I would suggest getting about 1 gram of protein per pound you weigh (you can argue, just one gram per pound of lean body mass, but you wont really know that unless you get a DEXA scan).

I, and many others, subscribe to running Starting Starting Strength, GreySkull, Garage Warrior, to ride your novice linear progression (a time where every time you go into the gym, you can add weight to the bar...this does NOT go on forever, clearly). These programs are 3 days a week. Squat, Bench, Deadlift, Overhead Press. Usually 3x5. This will get you a little strong, put on some muscle (you have to eat in a surplus), and set you up for what you want to do next. Either bodybuilding or heavy strength focus. Either way, you will benefit GREATLY from being able to execute those lifts properly and being stronger.

For me. I found that I like doing one (maybe two, depending) heavy lifts a day of the Big 4, some accessory work (curls for the girls, pullups, stuff like that), has me looking pretty good, feeling pretty good, and seeing some good results.

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Thank you both for the info.

I'll definitely stop by the Weightlifting thread. Starting Strength seems to make so much sense! Gonna check out the book. Overall, they seem to have a more simplistic approach to nutrition. Hit your protein goals, get quality carbs and fats, eat at a surplus. Love the lifting program as well.

If it's something you're interested in learning more about, I'd start here:

How to Progress on Stronglifts 55 | Stronglifts

This page alone opened my eyes to so much about lifting.

I dislocated my shoulder multiple times when I was younger and had basically given up on ever pushing heavy upper body weights, especially on overhead lifts.

Once I rededicated myself to an actual strength training program and really focused on proper form, I have not once had an issue with my shoulder. But you have to start light and really listen to your body.

I share that to say, sometimes the block is mental as much as it is physical.

You may want to look into something like Mark Bell's Sling Shot while you get comfortable moving weight.

fav13andac1)c said:

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I've also just never done this before. Do I get to goal weight before starting this next pursuit? Start while I'm still at a calorie deficit? Workout routines? So much I don't know.

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My advice - ignore the scale and go lift. The body recomposition phase almost make the number on the scale irrelevant, assuming you aren't just inhaling calories.

Starting Strength book is a good place to start, as is the Stronglifts page I linked above. You can pretty much be on autopilot provided you do the proper things to recover while running Stronglifts for about 4-6 months, and while you're getting those noob gains, you read and learn to plan for your next phase of training.

Another resource I like for learning, though geared more towards immediate/advanced lifters is Jim Wendler and 5/3/1 programming.

It is WAY more simple than it seems, don't be intimidated - the basic concepts are really pretty simple to follow. Once you get into the intermediate range it can get a little more complicated but you can get going for a good 2 years before worrying about that.

January 6th 2025: 202.3 pounds
March 14th 2025: 187.7 pounds

CC09LawAg said:

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fav13andac1)c said:

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I've also just never done this before. Do I get to goal weight before starting this next pursuit? Start while I'm still at a calorie deficit? Workout routines? So much I don't know.

---

My advice - ignore the scale and go lift. The body recomposition phase almost make the number on the scale irrelevant, assuming you aren't just inhaling calories.

Starting Strength book is a good place to start, as is the Stronglifts page I linked above. You can pretty much be on autopilot provided you do the proper things to recover while running Stronglifts for about 4-6 months, and while you're getting those noob gains, you read and learn to plan for your next phase of training.

Another resource I like for learning, though geared more towards immediate/advanced lifters is Jim Wendler and 5/3/1 programming.

It is WAY more simple than it seems, don't be intimidated - the basic concepts are really pretty simple to follow. Once you get into the intermediate range it can get a little more complicated but you can get going for a good 2 years before worrying about that.

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Also this is really good advice.

I've been mindful of my diet. Cut out excess carbs and all sugar and tried to avoid junk. But I haven't done anything crazy.

I've lost almost 15 pounds but it looks like I've lost way more than that. My entire body shape has changed pretty drastically for just over two months.

I still weigh in every few days because I like to track that stuff.. but the way my clothes fit and the way I look are changing way faster than the scale.

I wish I had measured my body fat percentage before getting started. That would have been really interesting.

Remarkable progress. Keep it up!

Nice! You have packed on the muscle for sure

Awesome results!

Great results. Looking good.

Great job!

One of the best feelings is losing fat and realizing "holy **** I have MUSCLE underneath there!"

December 2024 - 211 lbs
March 2025 - 175 lbs

Feeling good but having a hard time finding time for self care/exercise with a newborn. Any tips from the Dads?

Ags2013 said:

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December 2024 - 211 lbs
March 2025 - 175 lbs

Feeling good but having a hard time finding time for self care/exercise with a newborn. Any tips from the Dads?

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Training at home? How much time do you have? What are you trying to achieve?

When you have a newborn, life is just going to be intense. Focus on hydration, sleep when you can get it (naps count) and eat some fresh food/veggies, not just takeout all the time. Going for a walk in fresh air is great. Is your baby big enough to babywear? (Above the carrier's min weight). Give mom a little break by going out for a 15-30m walk with baby.

There are some good accounts on Instagram with dads working in a session before kids get up, or during naps, etc. It's ok if you don't have that "extra" energy right now, though. Make sure new mom is doing great - you'll never regret making her the priority.

spike427 said:

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When you have a newborn, life is just going to be intense. Focus on hydration, sleep when you can get it (naps count) and eat some fresh food/veggies, not just takeout all the time. Going for a walk in fresh air is great. Is your baby big enough to babywear? (Above the carrier's min weight). Give mom a little break by going out for a 15-30m walk with baby.

There are some good accounts on Instagram with dads working in a session before kids get up, or during naps, etc. It's ok if you don't have that "extra" energy right now, though. Make sure new mom is doing great - you'll never regret making her the priority.

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Good stuff. I had a marathon finishing goal but probably will table that for next year. I just want to be healthy and live a long time to support my family.

No my newborn is 10 days old now and only 5 pounds. New mom is overwhelmed but I'm doing everything I can to support her.

I think for the time being I'll stick to 3-4 workouts per week and reevaluate as the baby gets bigger and older.

Oh my, itty bitty squish!! So tiny. At 10 days, y'all are in the thick of it. One hour, one feeding, one day at a time right now. Feel free to journal how you're feeling right now, and then go back and read it in 2-3 weeks. You will probably be able to see a difference even in that short amount of time! And then in another month or two...even more changes. New babies (especially tiny ones) just bring a lot of upheaval - and it's not all a bad thing! It's just a lot to handle/process. You're already a great dad because you are prioritizing your long-term health and well-being!

There are no plateaus. Only variables that need to be analyzed and addressed. Keep it up.

Oh wow I've been misled then.

Any advice on what do once the progress slows down?