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@irishamerican4christ That might not be a deficit for you. For reference I'm 120lb, 5"4. 8-12k steps per day. Per week I do 5-6x 45 mins heavy lifting, 1-2 moderate intensity 45mins cycle and 30 mins hills speed walk every morning. I've been using the adaptive TDEE spreadsheet for a about 3...

@kripnal It’s not high calories. If you’re skinny fat then you need to build more muscle. Being on a deficit won’t help with that. So you need to eat at a minimum maintenance to build muscle which seems to be about the amount you were given.

@seekinganswersinlife TikTok is garbage 😂

@rang You’d be surprised how many people do not drink. Perhaps you should try expand your friend circle. I don’t know. Maybe it’s an age thing, but drinking and going out late doesn’t make someone more “fun” or less boring than someone who doesn’t. You can go out without drinking and still...

@felly Use lighter weights and only work them once a week. Eat at a deficit

@irishamerican4christ 5'4, 120lb and 1700-1800 cal is my maintenance. I do 30 mins fasted hills speed walk every morning. 45-60 mins heavy lifting 4-5 days a week. 2x 45mins moderate to high intensity bike cardio per week. 8500 steps average per day. Edit: I've been using the adaptive TDEE...

@down325442 You probably have to gain weight. And get supplements if you have any deficiencies. Eat a balanced diet with also lots of healthy fats. Healthy fats are especially important for balancing hormones. Don’t cut carbs but eat carbs like sweet potatoes, oatmeal, carby fruits &...

@michaelo 4-5 days lifting (Lifting at Home, by Stephanie Sanzo), 1 day cardio. Usually 2 upper body, 2 lower body with one optional butt, barbell or full body day. (45-70 minutes each) I alternate upper & lower body days with rest / cardio in between. So for example Upper Body Monday, Lower...

@jharnack People often self sabotage by consuming too many calories on weekends without realizing. Are you eating enough protein every day, even on weekends? Switching up your workouts could also help. Do you increase weight, reps, sets? Have you been getting stronger?

@johntf Taking 10+ minutes on one piece of equipment without sharing is long. If my gym routine takes around 30-45 mins, I'd also be pretty pissed if someone was hogging a machine I needed for 10+ minutes.

@emtbag Well, I also don't have someone to spot me. I also dont have a squat rack so I can't do heavy barbell squats & bench press. But I've seen great strength results using mostly dumbells. You can do most exercises with a pair of adjustable dumbbells (squats, lunges, deadlifts, rows, presses...

@emtbag What are your goals? Or do you just want to do it for enjoyment? Running 5-6 days a week AND lifting 5-6 days a week is quite a lot. Make sure you calculate your daily calories properly for your activity levels. If your goal is to build more muscle I think you would be better off with a...

@marysmith89 This! There’s no way you got enough nutrients eating that amount of calories. You’re most likely deficient in something. And I would just try my best to keep calories the same everyday. Eventually your body will adjust and weight will stabilise. Keep being consistent with...