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@vireak u could do plenty of stuff with those dumbbells at home for a while (few months until u progress with those weights and won't be able to reach hypertrophy anymore) but it should feel heavy/close to failure. failure meaning it's last possible rep and u physically can't perform a full rep...

@vireak u would need to add cardio daily, it doesn't have to be anything hard, aerobic cardio will do fine. i'm slightly taller and younger yet i couldn't start losing eating 1200 before i started working out seriously (home workouts weren't burning enough). so being sedentary (no steps, no...

@frukt weight loss is so simple that it can be boring. so people spice it up with fancy programs and supplements. in reality all u need is caloric deficit, which involves calorie counting (weighing and tracking food and beverages) and making steady sustainable lifestyle changes - enjoyable form...

@truthandlogic keep up with dumbbells and bodyweight stuff for a while. then i'd honestly recommend gym because u will need plenty of plates if u want to go heavy overtime, as u should normally. u don't need deadlifts in ur program whatsoever, and doing them with 8lb dumbbells isn't gonna...

@elove1 u can trick ur brain by doing some r/Volumeeating, for example veggie soups and salads are my favorite. 1kg salad (lettuce, cucumber, tomatoes, peppers, carrots) can be less than 300 calories, 500g of veggie soup (i do cabbage, onion, carrot, beet) comes up at around 90 calories. since...

@stevensloan honestly it's a good strategy, as it would be hard to exercise while being overly skinny, but u could start fairly soon. some subs u could check for meal inspiration are r/gainit r/gainitmeals

@stevensloan just like fat people have to track calories and stay within their budget to lose weight, thin people need to track and eat in surplus to gain weight. for some it’s hard to eat in deficit, for others to eat in surplus, so now u know. takes a lot of work depending on ur struggles but...

@jesusisking1 i lost 15 kg expecting to see day and night difference looking at my progress pics (fairly i didn’t take any at my heaviest so maybe 10kg difference). but no it looks like 5 kgs at best. taller people losing this amount of weight look very different in their pictures, so i thought...

@irishamerican4christ it's unlikely u will be losing eating that much, especially if ur in normal BMI range. 8k steps isn't even enough to be considered lightly active. for us short girls it's hard to lose as we need to drop calories pretty low and have to stop eating "normal" foods - myself...

@amersjo there’s never too much protein, but 180g for ur stats sounds hella high. i would definitely sacrifice some of it for other food groups, maybe some fatty fish for unsaturated fats and carbs to get extra workout fuel. but if it works for u i have nothing against that. also since OP is...

@dassahjoy i was in deficit while lifting and built plenty of muscle, but haven't reached my goal (2kgs left but it just wasn't going anywhere) so i went on to maintain. so i can't answer the question, but maintenance been feeling great, and there's still a good chance i'm leaning out over time...

@corgigal did u take any maintenance breaks? it can help. for every ~3 months of deficit, take 1-2 weeks break when u will be eating maintenance calories. then weight should continue to gradually get down. also u will gain few pounds initially as u will likely eat more carbs while maintaining so...

@luin31 u can cut and train just as hard as u would do during maintenance, all at the same time. it will suck at times since u won't have as much energy but u will still make progress if u get enough protein and push hard. if possible, add more cardio vs lowering calories further, lifting...

@luin31 what i mostly mean by beginner phase is the amount of muscle and strength u gained, as whether u have any newbie gains left, or not. because the longer u train, the harder it is to continue progressing. so when newbie gains phase is over it is important to optimize both training and diet...

@luin31 3 days/week is good, especially if ur still in a beginner phase. i'd do upper, lower and full body, but if upper body isn't the focus then what u have in mind sounds nice too. in about 4-6 months of consistent lifting and progressing, u would benefit from increasing the amount of...

@jodi1028 that hit the spot. i know people love to remind others to be kind and allow or forgive themselves those inevitable slip-ups, but i could never apply that to myself. this kind of talk feels discouraging and demotivating somehow. not saying we should be perfect in each aspect at all...

@jermoh eating around maintenance, tracking calories and macros. i plan my day in advance and first add in all the protein for my meals (goal is 120g total which will be just about 1g per 1 pound for me), then i add carbs to accompany those proteins (veggies, bread, noodles). eating same...

@kuysniks so imo, bulking is overrated, while training hard is underrated. but even if we don't care of what i think, 300 calories worth of surplus is a little too much in ur case. ur not underweight, so generally, under these circumstances, ur body won't respond as well to bulk as if u were...

@birdinmypalm the next thing is to go onto maintenance and focus on exercise. get plenty of protein, healthy fats, fiber. maintaining is not very different from cutting, as u continue to do all the same things but just have more freedom when it comes to food. exercising now will not be for...

@e%CA%8Da%CA%80t%C9%A8%D5%BC i guess u could wear some oversized t-shirt and comfortable shorts/sweatpants. ur regular shoes will work fine, pick the most comfortable pair u have, clean them well and it's good to go. don't try to look better, and instead make sure ur fully comfortable. u don't...