Anonymous #1 12w

I just want gain strength and a skinnier waist . Idk what I’m doing at the gym but I got a 6 week course. My bmi is 21.45

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Anonymous OP 12w

If you want to gain strength lift heavy not ego lift but keep it to 3-6 reps it should feel hard ask for a spot better safe then sorry + all my gym bros love talking im sure the guys at your gym will too. For loosing the fat don’t hate me but cardo i personally enjoy running in Zone 2, if you don’t know what that is look it up there’s a lot of info on it. There’s also a lot of other cardio options I would advise you stay away from the elliptical. You’re going to need to be in a calorie deficit.

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Anonymous #1 12w

So you’re going to be hungry and your body will start to eat the fat. Again look up calorie calculator! And it will tell you what you need to be at to loose weight. Also stay away from greasy foods and fast food these will kill your gains. Idc what people say eating dirty makes your progress look dirty.

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Anonymous #1 12w

I barely eat already 😭 I’m starving 1k cal a day. The guys at my gym are older so it feels awkward. Not many girls at my gym to help . I might have to get a trainer or take some classes

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Anonymous OP 12w

1k sounds far too low, also 3-6 is not optimal, you need more like 7-10 with 1 to 0 RIR

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Anonymous OP 12w

also pro tip don’t ever buy a course, all the information you could get from that is free and easy to access through youtube and chatgpt

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Anonymous #2 12w

Also 1000 kcal is way low, sleep is very important for body recovery.

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Anonymous #2 12w

I wake up early, skip breakfast, and head to work. For lunch, I eat eggs, an iced oat latte, rice, beans, chicken, and a salad. I used to grab a pastry, but I don’t do that anymore. When I come home, I’m exhausted and just want to crash for the night, then I repeat the cycle the next day. Some days I walk up and down stairs 45 times

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Anonymous #2 12w

Yeah but I dont get how all this work. It was $15 so I didnt mind and it has a gc with other women

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Anonymous OP 12w

Don’t skip breakfast!!! It is very essential at the very least eat a fruit quick and simple. It doesn’t have to be some extravagant meal but it helps your metabolism. So don’t skip. And don’t put yourself in a 1000 caloric deficit that’s ridiculous. Do like a 200-600 deficit and make sure you drink water.

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Anonymous #3 12w

I wake up at 4am for work. But I will try

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Anonymous #1 12w

this is so wrong everyone’s body is different and needs different intake based on height, weight, gender, and tdee. My maintenance is 3000 calories, and I am 11.3% body fat 😂

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Anonymous #2 12w

Female or male?

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Anonymous #3 12w

male that’s why I said gender matters

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Anonymous #2 12w

Yea I was ab to say that’s perfect for male bf%

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Anonymous #3 12w

How about women ?

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Anonymous OP 12w

generally higher, just due to natural body composition and whatnot I think it’s like 17-25 percent

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Anonymous #2 12w

How can you find this information out

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Anonymous OP 12w

You can look anywhere online but I also have a degree on exercise science and 17-25% is a pretty much the optimal range for bf% in women

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Anonymous OP 12w

chatgpt 😊

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