I'm only 5-10 lbs overweight, but my body composition is almost entirely fat. Even though I feel good about dropping from 204 lbs to 156 - my chest, arms, and back muscles are severely underdeveloped. Struggling with depression my whole life, it's hard for me to find motivation within myself (in regards to literally every aspect of my life, not just fitness). But I'm going to try a new strategy: tapping into the power of spite to will changes into my life.

Being healthy and fit is something I want for myself, however my mental hurdles often convince me that improving my situation isn't possible. But there's a wedding coming up at the end of August, and my ex will be there lmao. So I'm going to see if I can trick my brain a little. If I struggle with making things happen for myself, maybe I can use the desire to "show them" to get myself going. After I stick to the routine for a few weeks, maybe I'll be able to use that to show myself, "Look what you've accomplished! You can make things happen if you really want it."

So, I have a resistance bar with bands that allegedly goes up to 300 lbs of resistance. I want to follow this beginner's routine on Reddit:

Workout A

  • 3×5+ Barbell Rows
  • 3×5+ Bench Press
  • 3×5+ Squats

Workout B

  • 3×5+ Chinups (or equivalent)
  • 3×5+ Overhead Press
  • 3×5+ Deadlifts

I'll add one biceps and one triceps exercise to this routine as well. I just want to keep it simple so I don't get discouraged after 3 workouts.

I know nutrition is equally important to exercise, but I'm going to introduce that into my life gradually. I'll be mindful of what I eat, but if I jump right into counting calories and focusing on macros, I'll end up giving up.

So, what kind of changes could I expect after 3 months of work? I've read that initial gains on untrained muscles can become noticeable within that timeframe. I'm not expecting to look like Tom Holland, but I'd love it if my back muscles became strong enough to help my posture look better. If my arms looked a little bigger in a short-sleeved shirt. If my chest muscles were a little visible and not just flabby boobies. Are those reasonable expectations? And I'm open to any other advice or pointers you may want to throw my way. Thanks!

  • soy_disantra [he/him]
    ·
    2 years ago

    If you have issues with dairy look for "whey protein isolate" rather than "whey protein concentrate". Its the same thing, isolate just has way less lactose. I can suggest some brands if you need more help. :meow-bounce:

    • ThisMachinePostsHog [they/them, he/him]
      ·
      2 years ago

      I was just thinking earlier today that I need to start limiting my dairy, I think lactose is starting to really mess with my stomach. What brands do you like?

      • DirtbagVegan [he/him]
        ·
        2 years ago

        :im-vegan: and I like Orgain’s protein powder a lot. Tasty in a smoothie or by itself. Also I get it at Costco and it’s pretty cheap. I don’t remember the exact math.

      • soy_disantra [he/him]
        ·
        2 years ago

        dymatize has a fruity pebbles flavor that i mix with oat milk, it almost tastes like leftover cereal milk which is pretty poggers. I think gold standard has some isolate only powders if you can find them. Its all pretty much the same stuff, so the golden rule is buy whatever you think tastes best at a price you can afford.