Can I build muscle while on a deficit?

Hello, I’m M 18, and currently 5’10 270 pounds. I lift 5x a week. I was wondering if I can lose 80-90 pounds and still gain muscle so by the time I’m 180-190 pounds I look lean

Does anybody know what my calorie intake and protein goal should be for this goal if possible, or should I just only focus on losing the weight and then once I’m at my desired weight then build muscle. I only ask cause I enjoy going to the gym but it is kinda uninspiring if I go knowing I’m not gaining any muscle while on a cut.

I’m aware that if I wanted to do this the weight loss process would probably go slower. Also I was curious that I normally skips ab workouts at the gym right now, I was holding those off till I was leaner. Should I be doing an workouts in the gym and if I should start now which ones should I do cause at my current weight I can’t do a lot of the workouts I see recommended for them online.

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I'm finally ready to take my health seriously. I need advice.

Hello everyone,

I'm coming here because I really need some advice. I'm 22 years old, and I know I need to lose weight. I'm currently around 320 lbs, and I'm just not happy with where I am. At my healthiest, I was around 215 lbs, and I felt strong, had muscle, and was much more confident.

One of the biggest reasons I want to make this change is because I'm one of the caregivers for my parents. Watching how their weight has affected their health has been a huge wake-up call, and I don't want to end up in the same position if I can help it. I also have PCOS, which I know can make weight loss more challenging.

I'm not completely sedentary; I hike once a week and stay fairly active, but I know I need to be more consistent. I've decided that joining a gym is the next step.

The problem is deciding which one. My partner thinks I should get a 24 Hour Fitness membership, but it's honestly more than I can comfortably afford right now. I've been looking at the Planet Fitness Black Card because it's much more budget-friendly and still seems to have everything I need as a beginner. We've been going back and forth about it, and I'm feeling stuck.

For those of you who have been in a similar situation, which gym would you recommend? Is Planet Fitness enough to lose a significant amount of weight and build strength, or is 24 Hour Fitness worth spending the extra money? I'd also appreciate any advice from people who have successfully lost a lot of weight, especially if you have PCOS.

I'm ready to make a real lifestyle change. I just want to make the smartest decision to set myself up for success. Thank you in advance.

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I’m about to be in the 100s!!

Hi friends! I know this is silly, but I don’t really have anyone in my regular life to talk about this with lol. Today I am 200.1 lbs! Tomorrow is definitely 199 day and I am bursting with excitement! I have not been under 200 lbs in around 4ish years. I’ve lost around 55 lbs and am looking to lose around 40-50 more, so I’m over halfway there now! If anyone wants to drop some tips on helping to stay motivated during the later stages of weight loss I would greatly appreciate it! Take this post as an opportunity to celebrate your recent wins as well!!

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Food controls most of my thoughts

I lost 30 pounds one summer and managed to keep it off for a while, but stress during my final college project led me towards weight gain and now I am 205 pounds as a 5’7’’ inactive woman (even more than I used to weigh). I admittedly lost all that weight very fast and often fluctuated due to an inconsistent appetite, but I get sad thinking about how proud and happy I was at around 165. I don’t think my body is the most important thing about me, but I have been dieting on and off since I was a child, and the way I am always hungry and thinking about food is exhausting. I feel miserable and like a failure about how I look and like all my health concerns are my fault. I dont know why I feel this way about myself, because I believe that your weight is not a cause for judgement or disrespect.

I haven’t seen a primary care provider in earnest since I was a rising sophomore, and I am wondering if I should ask about medical solutions for my obesity, binging, and food obsession. I have never stuck to calorie counting, or really any habit throughout my life, for more than 2 weeks. I’ve read James Clear, i have tried apps both free and paid (noom, fatsecret, myfitnesspal, happyscale, and many more). I’ve vowed to work out with maximum motivation only to stop within days. I tend to eat fast, and cough painfully after eating or doing cardio. I am obsessed with my passions and graduated with honors after leading multiple projects. I pour constant time and energy into my work, but I can barely bring myself to do basic self care like brushing my hair, let alone weight loss. I do have adhd, if that could he a factor. Sometimes the idea of food is the only thing that gets me out of bed, and I will sleep through an entire day otherwise. I want this to be different, and I want to have a body that I don’t have to constantly think about. Should I try again? See a doctor? Is my behavior disordered? I dont know what I should do!

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How on earth do I work out with this schedule??

Hi all. I need some advice. I’m working on weight loss (clearly) and so far with calorie deficit alone I’ve lost 30 pounds. Ive got 58 more to go but I’m going through larger plateaus of no weight loss. I need to start burning more calories because I refuse to cut my daily limit lower than the 1400 I’m currently at. Herein lies my issue. Where on earth do I add workouts to this schedule:

5am wake up & day prep for self & toddler.
6am -7:40am commute to school.
School 8am - 4pm.
Commute back home 4 -540pm.
Parenting, dinner (toddler) bath time, bedtime 540-7pm
7-730 lunch prep & house tidy
730 - 9: Study
9-920: Shower brush teeth etc
920-11 Study
11pm Bed

I’ve tried working out while studying but it makes for a bad study session AND a bad workout. The weekends I try and do a home workout guided by YouTube but with a busy toddler weights are dangerous and I can’t always complete the workout because my kiddo wants to play and have mom time because we barely see each other during the week. I park on the very top of a parkade so I do 4 flights of stairs to get to my car. I do the stairs in my school building on breaks and lunch. There’s not a gym close enough I can afford to use my lunch break to work out and frankly I’m usually studying during that break because I’m not the sharpest tool in the shed and this is a very hard program.

What do I do here?

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Weight loss questions/advice

So I’m 180lbs and trying to loose that weight at the age of 18. I know I need to eat protein and exercise which I’m finally taking a lot more seriously. I drink protein shakes like everyday during the week, exercising and eating again protein almost everyday. But my problem is that Friday n Saturday (sometimes Sunday) I eat carbs like pizza, pasta, etc and usually don’t exercise so would that effect my weight loss journey or no? I usually eat like 4 pieces of pizza for reference.

My next question is even when I do eat crappy foods should I still do a bit of walking like will that help or no? Cuz I really don’t wanna quit cold turkey and I also just kind of hate weighing myself.

I also walk for like a mile or a mile and a half during the week with my dog so usually about like 15-20 mins a day. I’m also lifting 1 pounders sometimes too now. I only just really got more serious with it so anything would help!

Also I think a lot of healthy foods are boring as hell so are there any recipes that are good but not like “ughh I hate this” attitude.

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I weighed myself for the first time today

I posted on here a couple months ago asking if anyone else on a weight loss journey didn’t weigh themselves. I hadn’t weighed myself or known my weight for about a decade because knowing it would trigger my eating disorder behavior in the past. I don’t remember what it was the last time I knew it, probably around 240-260, but that definitely wasn’t my highest weight. It was a lot higher about 2-3 years ago after I gained more weight due to chronic illness, probably around 300-320. My guess for a year ago when I really started my fitness journey is around 280.

When I made the other post I was thinking I’d be ready to weigh myself in a couple months. I also realized that in order to make sure I’m still in a good calorie deficit I would need to know my weight. I guessed it was somewhere between 180-200, and today when I weighed myself it was 188, so actually a pretty good estimate. I don’t even remember the last time I was under 200 pounds, definitely when I was still a teenager.

Anyway, I’m proud of myself for losing that much weight, but even more than that I’ve been able to recover from my eating disorder and now have a healthy relationship with food, exercise, and my body. I don’t know what my goal weight is yet. My original goal was to just to get out of having to wear plus sizes, and I’m down to size L and between a 12-14. I’m thinking 150 then see how I feel. I’m a 5’5 woman but I also have a pretty muscular frame and do strength training, so the higher end of normal will probably be a good place for me

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