Advice for taking the next step

Do legs.

Stop cheating pretty hard.

You're not showing definition because there's too much fat around it.

Yeah man, leg day kind of sucks but squats are one of the best lifts you can do. And don't let the debilitating soreness of the first week get you down, push through.

Pretty much what Mingo and rep said. They aren't being mean but at that body weight, you are still extremely obese and 25%+ body fat. No other way to say it.



Now the good news is you have committed to this journey and have already come a long ways. That is the first step.

To take the next step you need to do the following

1) be consistent
2) start tracking at a minimum daily protein and weekly calories
3) follow a proven plan. Start here I am partial to the greyskull programs. In your case the lci, ripped to shreds or the gladiator programs would be what I recommend. Find them here

quote:

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So after 14 months, half assing aside....does this sound like pretty good progress? Or should I have shown more gains than this

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It's hard to say, but probably not. You aren't doing a proven workout plan, and you don't really know what you're putting in your body. 30 lbs is still some pretty serious weight loss, but depending on your height and how overweight you are it very easily could have been significantly more.

You're putting in the time and effort, you might as well do it right.

I’m sure I won’t add anything that hasn’t been said, but I’m a lazy reader.

Do legs. Squats and deadlifts will make you stronger overall. Just make sure you have good mobility in your upper back, hip and ankles. I use Neversate for technique and Squat University to fine tune my body. Both have awesome youtube channels with loads and loads of free content. Not doing lower body lifts is a traversty. Are they hard? frick yes. Are they worth it? Just ask my girl.

Eat more protein. You should eat around 1to 1.5 grams of protein per pound of bodyweight. So in your case, 235 grams daily is ideal. It takes some getting used to, but it’s doable. Chicken is a great source. You also need to track your calories. Eat healthy carbs around your training time and leafy greens with other meals. I love asparagus, spinach, brussel sprouts, oatmeal and sweet potatoes. Protein shakes are awesome to help you reach your macro goals, but they are SUPPLEMENTS. Do not use that as a crutch. Most of your nutrition need to come from whole foods. Also, if you’re going to use supps, buy from a reputable company. Yes, they are more expensive, but when dealing with an industry that is sort of unregulated, dish out the cash for the quality products. In the end, the foods you eat will do 95% of the work. The supps make up 5%. Maybe less.

You also need to count your calories. You can do so with MyFitnessPal app. It’s free for the base version, but the basic is all you need. Limit your cheat meals. Those should be a refeed. Don’t blow your progress with an XL pizza and beer on Saturdays. Have a couple of slices, maybe a beer or two, call it a day. But, you should do what you can to eat high protein amounts. Don’t go crazy. Stay disciplined. With that said, if you do blow it from time to time, it’s okay. You won’t gain all that fat back in one meal. Get back on track, and keep trucking.

I think the big thing to remember, at least for me anyway, is to stay patient, and stay the course. Change won’t come overnight. It takes weeks and months. Your weight will go up and down. That’s okay. I still have work to do. I weigh 205. I used to weigh 260. Eventually, I will have a healthy body fat % and be strong as frick. Good luck.

Thanks guys

If you aren’t doing legs then you aren’t taking the next step. Don’t be one of those guys that skips leg day.

6’0”

Sabi head up north and join me at D1