Top products from r/progresspics

Here are a couple products that look good and have good reviews. I have had friends use these when they go out of town for business. The deal is, you can combine the bands to get more resistance. So you would hold a red AND yellow at the same time and its much more difficult to lift. You can literally do just about every excersize with these. Squats, deadlifts, bench press, curl, back exercises, just about anything. Of course, nothing beats old fashioned iron, but this will get you going.

Other than these, try to get in cardio in some way. The best way to get in cardio in a short amount of time. HIIT is great. 20-25 minutes is the equivalent of 60 minutes of regular training.

Here is an excerpt from bodybuilding.com (which I posted the link to the article below as well...


> BEGINNER'S LAYOUT
Minutes 1-4 (Warm-Up)
Jog at about 50% effort
Minute 5 (Workout Interval 1)
Sprint 30 seconds at maximum effort Jog/Walk 30 seconds
Minute 6 (Workout Interval 2)
Sprint 30 seconds at maximum effort
Jog/Walk 30 seconds
Minute 7 (Workout Interval 3)
Sprint 30 seconds at maximum effort
Jog/Walk 30 seconds
Minute 8 (Workout Interval 4)
Sprint 30 seconds at maximum effort
Jog/Walk 30 seconds
Minutes 9-12 (Cool-Down)
Jog at about 50% effort
After every two workout sessions, one can increase the number of "workout" intervals they do each time up until about 10 total "workout" intervals. This will allow for a steady progression of fitness levels, and help one realize the full potential and results of interval training.

> While it's definitely possible to perform this training using a variety of methods like with a Stairmaster, bike, or treadmill, it's more beneficial to apply a simple unassisted running technique. Because sprinting causes a greater peak in oxygen consumption, it is most ideal for HIIT workouts.

> It's been shown that the closer one gets to their maximum oxygen intake (or VO2max) while exercising dictates how much fat will be used for energy afterward. So the use of sprints conforms best to our goal of losing adipose tissue.

> However, the option of sprinting is not always convenient for those who want to reduce the stress on their joints. For such individuals, a bike or elliptical machine may be the perfect solution. These types of machines might also want to be used once in a while just to provide a different stimulus for the body, and to prevent adaptation and plateaus. But for the most part, it's highly recommended to stick with the alternation of sprinting and jogging for HIIT.

> For those who have progressed through the previous workout that was outlined and are still seeking new challenges, the following HIIT workout might do the trick. It's certainly not easy and might be the closest to being "the best" one can do for a HIIT workout in terms of intensity.

> ADVANCED HIIT LAYOUT
Minutes 1-4 (Warm-Up)
Jog at about 50% effort
Minute 5 First-Half (Workout Interval 1)
Sprint 20 seconds at maximum effort
Jog/Walk 10 seconds
Minute 5 Last-Half (Workout Interval 2)
Sprint 20 seconds at maximum effort
Jog/Walk 10 seconds
Minute 6 First-Half (Workout Interval 3)
Sprint 20 seconds at maximum effort
Jog/Walk 10 seconds
Minute 6 Last-Half (Workout Interval 4)
Sprint 20 seconds at maximum effort
Jog/Walk 10 seconds
Minute 7 First-Half (Workout Interval 5)
Sprint 20 seconds at maximum effort
Jog/Walk 10 seconds
Minute 7 Last-Half (Workout Interval 6)
Sprint 20 seconds at maximum effort
Jog/Walk 10 seconds
Minute 8 First-Half (Workout Interval 7)
Sprint 20 seconds at maximum effort
Jog/Walk 10 seconds
Minute 8 Last-Half (Workout Interval 8)
Sprint 20 seconds at maximum effort
Jog/Walk 10 seconds
Minutes 9-12 (Cool-Down)
Jog at about 50% effort
Using these 12 minutes as planned, for 3 times a week, will no doubt have anyone reaping the benefits of new leanness and more within 8 weeks. To help stay on track for the duration of the program it is be best to monitor heart rate during exercise in order to ensure that the desired intensity levels are reached.*

http://www.bodybuilding.com/fun/wotw40.htm

http://www.amazon.com/Resistance-Performance-Bands-Great-Therapy-Fitness-Stretch-Elastic/dp/B00HMJ4ODG/ref=sr_1_3?ie=UTF8&qid=1458752622&sr=8-3&keywords=work+out+bands

http://www.amazon.com/Black-Mountain-Products-Resistance-Exercise/dp/7245456313/ref=sr_1_1?ie=UTF8&qid=1458752622&sr=8-1&keywords=work+out+bands

thank you and of course! i was a cardio bunny for years, often sinking an hour on the elliptical 5 or 6 days a week, and was really unsatisfied with my overall appearance. so i started strength training last fall, using dumbbells at home, and was both excited and encouraged by my results to get more serious about it!

more specifically, i've been on bret contreras r/strongcurves program for about 8 weeks. i highly recommend the book, which you can buy on amazon. the first 3 weeks i used the "best butt" at-home bodyweight program, then decided to switch to the "bootiful beginnings" program, which requires weights, once i felt i had a better understanding of movements, muscle activation, and incorporating more equipment. i am beyond thrilled with the results i'm seeing so far, which include growth in my glutes, hams, quads, and arms as well as an overall "tightening up" everywhere else, so i look much leaner.

i mentioned this in another comment, but something i didn't understand at the beginning of my health journey is that our overall body shape and appearance of fitness has so much more to do with body composition than weight. my figure was much more soft and round the first time i hit 132 pounds because i had no underlying muscle and was "skinny fat" with high body fat percentage, but low overall weight. even though my weight is the same on the scale today, i have more lean, muscle mass than squishy, fat mass. if you want to learn more, you can find a wealth of wonderful information about body composition and recompositioning here on reddit in r/fitness and r/xxfitness, but i'm happy to answer any other questions you have and share any additional anecdotal experience!

p.s. supergirl was totally my hero as a child, but as an adult i definitely identify with and aspire to more like catwoman: a powerful and empowered woman who is capable, confident, and content with herself just as she is! i honestly enjoyed wearing catwoman more because i feel like it really showcased my progress and physique and almost nothing beats the feeling you get when heads turn the instant you walk in a room!

Great progress! A few unsolicited thoughts on how to break through your road block. This advice comes from stuff you'd find in /r/fitness or /r/startingstrength.

1. As much as weight matters, tone and body composition are just as important. Bottom line, more muscle in the right places is a good thing. Strength is good. You need protein to get those muscles. The rule of thumb (especially if you go to the gym) is 1 gram per pound of body weight. For most, that means adding in a protein shake or two per day. If you can't do a regular protein powder because it comes from cows, it's possible to get a complete vegan protein. Just stay away from the raw stuff. It tastes absolutely awful. If you're willing to consider a protein powder from milk, you might consider this one. Grass-fed, hormone free, whey protein isolate.
   
2. Consider a strength program. I'm a fan of Starting Strength because it's easy to get started and it works fast. Plus Mark Rippetoe, the man behind the program, is like a real life Ron Swanson. My gf (who has also done Starting Strength) also got a lot of mileage out of Strong Curves.
   
3. If you take up a strength program, sleep is the single best thing you can do for yourself for body recomposition.
   
   The reason a strength training program (specifically a barbell program that uses compound movements - squats, deadlifts, bench press, overhead press) is so effective is because it gets your body to squirt out all of these good growth hormones. It's the hormones that trigger all of the changes. It drives this cycle: stress -> recover -> adapt.
   
   Essentially, if you lift 3 times a week and put just a little more weight on the bar each time your body will adjust and be able to do the load for several months without having to change your program.
   
   The gym is the stress part, the food and sleep is the recovery part, and doing both will result in your body adapting to being able to lift more weight.
   
   In so doing, everything gets stronger: your muscles, bones, ligaments, cardiovascular system... you name it. Even your VO2 max goes up, which means you'll be able to run further and faster without even doing cardio in the first place.
   
   As a companion to that whole idea, I'll leave you with this article: Everything You Know About Fitness is a Lie.
   
   Congrats on the progress thus far! Best of luck crushing your goals!

Little late here... but the lack of stability you were experiencing is exactly why squats are considered such an important exercise. Free weight, compound exercises are just plain better at developing functional strength than machine exercises because they involve more muscles in stabilization and allow for a more natural range of motion. That's not to say that the leg press is bad, it certainly has its uses as an accessory exercise but you're doing yourself a bit of a disservice not trying to nail your squat form. Your knees and balance shouldn't be a problem once you've got the basics down (and, honestly, the leg press is probably marginally worse for overall knee health).

I'd make a go at learning to low bar squat, there's a lot of good resources out there for it. Anything Starting Strength related (like this video or especially the third edition) is a great place to start for technique even if you're not necessarily keen to do that particular program (most people would recommend something similar to it, though). The folks over on /r/startingstrength are usually happy to do form checks and are a very knowledgeable, respectful, and helpful bunch (granted, they'll also probably encourage you to do the program :P).

Thank's for the kind words man. The short answer is I've been following this book. A second book I recommend is Starting Strength which discusses in depth proper form for the key weightlifting workouts (bench press, standing military press, barbell squat, and deadlifts).

Bigger Leaner Stronger taught me everything from managing calories, what to eat, how to manage macros, good vs bad protein powder, supplements, vitamins, work out routines, etc. It is basically my gym bible. But, if you aren't interested in taking the time to read these books (which I HIGHLY recommend), then I'll give you a brief rundown of my workout routine.

Workouts "phases" are broken up into 9 weeks. A typical 9-week phase looks like this:

Weeks 1-3: Regular week lifting at 5 days per week (mon-fri)

Week 4: Strength Week. Only lift mon, wed, and fri, but focus on key workouts (Barbell squat, deadlift, bench press, military press)

Week 5-7: Same as week 1-3

Week 8: Strength week

Week 9: Deload or off week. I either don't work out this week or I do three days at 50% of my working weight (so essentially a light week)

A typical 5 day week looks likes this:

Monday: Chest and Abs. Incline bench press. Incline dumbell bench press. Flat barbell bench press. Face Pull. Three abdominal circuits where one circuit consists of Cable crunch (10 to 12 reps), captains chair leg raise to fail, bicycle crunch to fail

Tuesday: Back and Calves. Deadlift. Bent over barbell Rows. Pull ups. Standing calf raises. Seated calf raises.

Wednesday: Shoulder and Abs. Standing Military Press. Side lateral Raise. Bent over rear delt raise. 3 ab circuits.

Thursday: Legs. Barbell squat. Romanian deadlift. Leg press. Standing calf raise. Seated calf raise.

Friday: Upper body & Abs. Incline bench press. Barbell curl. Close-grip bench press. Alternating dumbell curl. Chest dips. 3 ab circuits.

A typical activity includes 4 warm up sets and three working sets like this:

12 x 50% of my working weight (rest 1 min);
10 x 50% of my working weight (rest 1 min);
4 x 70% of my working weight (rest 1 min);
1 x 90% of my working weight (rest 3 min)

After this warm up is complete, I do 3 working sets. 4-6 reps of my working weight (if i hit 6 reps, I add 10 lbs to a barbell or 5 lbs to a dumbell) Rest 3-4 min. Repeat this 2 more times. A huge key to building strength is progressive overload. If you hit those 6 reps, add more weight. If you hit 6 reps and add more weight but can only do 3 reps with the new weight, drop it back to where you were before. But next week, start with the higher weight.

As far as diet is concerned. Yes. This is the biggest thing. I eat clean. I eat very clean. I don't eat processed foods. I only drink milk and water. I eat vegetables and chicken. Good fats, good protein, and good carbs. I weigh everything I eat to make sure i'm hitting my calories and macros. I track everything in my fitness pal.

A typical meal day for me is protein bar before workout. Protein shake and banana after work out. 2 hardboiled eggs and 175 grams of plain nonfat greek yogurt for breakfast. 4 oz tuna and some triscuit crackers + a carrot for snack. Chicken breast and veges for lunch. Non-sorbate prunes and another banana for a late day snack. Protein shake for dinner. Maybe some more protein and veges.

TLDR

Read bigger leaner stronger. If you don't want to do that then the key items are eat clean and within your calorie limits (you can lose weight by eating in a caloric deficit without even needing to workout). The most important weightlifting exercises are barbell squats, deadlifts, standing military press, and bench press.

As my post title states, I only do cardio 0 to 1 times per week which is hardly anything. It's not necessary for fat loss, but it will help accelerate fat loss and increase cardiovascular health which is important and which is also why I'm going to start adding more cardio.

Best of luck man. That book changed my life. I highly recommend it.

Here's the copypasta of my /r/loseit post so you don't need to click:

[And] here's my 1 year post from January, for most of the details about where/how I started and what I've been doing.

Stats:

• 32, Female
  
• 166cm/5'5.5"
  
• Start date/weight: January 2012, 114kg/252lb, BF% 50+ (not sure)
  
• Current weight: 80kg/176lb, BF% 34.7 (US Navy formula)
  
• Goal weight: 59kg/130lb (or whenever the measurements/size/abilities feel right)
  
  Food: mostly slow carb (legumes, veggies, protein), one cheat day a week. Occasional other cheat days for special occasions/holidays.
  
  Exercise: was very sporadic, but I'm close to finishing my second round of the 30 Day Shred (with some rest days this time), and have just started with the Zombies, Run! C25K training app (but damn it is hot where I am at the moment). I can't believe that I am a person who considers exercise a part of her life now (at least recently)! It is weird to realise sometimes, but I really enjoy seeing what my body can do and getting noticeably stronger (there are muscles under here somewhere!). I have started worrying about the scale a lot less, and focusing on skills and measurements more.
  
  Tracking: I keep a ridiculously detailed and ever-expanding spreadsheet on Google Docs which includes (but is not limited to) weight in kilos and pounds, 7 day moving average, moving difference over 1, 2, 4, and 8 weeks, projections, goals and dates achieved, graphs, measurements, and body fat percentage. I also track steps, exercise, and weight with Fitbit, and then view yet more graphs with TrendWeight and WeightGrapher. I take weekly measurements and progress photos and keep them in a diary app on my phone (Memoires for those who are interested. I like it because it gives the option to keep the photos encrypted and separate from the rest of the ones in the main memory).
  
  Motivation: I've gotten to the point where I'm just doing what I'm doing, which is kind of awesome. The food is never a huge problem (although I do get tempted to snack sometimes), but I found that if I wasn't "doing" exercise (e.g. if I felt like I was taking a break for a few days), it was way too easy to just lapse. So currently I am exercising. That's just the way it is. I also signed up for the most recent round of /r/90daysgoal, and the community there is awesome at being supportive, helpful, and knowledgeable. I've read a couple of self-help-ish books, and though I haven't actively followed any plans, I've definitely incorporated a lot of the concepts into my daily thinking and planning. I'm also motivated by my ridiculous spreadsheet, and the awesome stories here and on /r/progresspics.
  
  Recent SVs:
  
  
• Reached my first major weight goal (80kg), which also puts me at -30% of my starting weight (more importantly, I have lost over half of my starting fat).
  
• Officially overweight rather than obese (yeah, yeah, BMI means nothing, but it's a trackable metric).
  
  Recent NSVs:
  
  
• UK size 12-14 dress size (down from probably about 22). Bras are down from about 40-42F/FF to 34F (yay, proportional losing!).
  
• -33cm/13 inches from my waist/belly measurements.
  
• Push ups! I can do them!
  
• Even though they are labelled XXXL (or 2XL or 4XL), I can actually fit into some of the clothes available in China for Chinese people. It's a start!
  
• I've had my Fitbit for a year now, and in that time I have done nearly 3 million steps and 2500km.

Well I can't tell you how to feel because that's rude but I can share something with you. I'm in my mid 40s and started working out and eating healthy when I was 21 or so. I only have a few years difference on you with my start date and when I go to my doctor he says I don't exhibit any signs of being in the 40s, in fact he says I have the body and health of a 30 year old. I know you feel old but you have a long way to go my friend, I have almost 20 years on you. What you've done will make those 20 years really good for you. So while I don't want to tell you how to feel, I don't think you should feel remorseful. Look what you've accomplished! Here is a really good book that I like to refer to: https://www.amazon.com/gp/product/0385347316/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1

Check it out. I bet you have a lot of compassion after going through this transformation, this might help you direct that inward. Best of luck in your future goals.

Sure! I posted a reply about my diet up a little bit, so I'll just copy paste it. I honestly don't count calories at this point. When I was trying to shed the weight I watched what I ate pretty closely, around 2500 calories a day. I get around 3500 or so a day now, and that is with me staying lean. Usually that would be a bulking amount of calories, but as much as I work outside, workout and run. I need all the calories I can get to even maintain.

DISCLAMER: Fat Burning Products like Oxyelite, Fireball, Cellucor Super HD, Shred Matrix and Hydroxycut, DO NO WORK. I wanted to do everything i could when i first started, and wasted money on a product or 2 like those above. Good Ol' Exercise and good eating is all you need!

As far as supplements go I'm taking the following. These are all my favorites after taking dozens of things. I'm not too sure on the creatine though, it's my favorite brand and such, but honestly I personally couldnt tell much of a difference, i've since cycled off of it and am just taking protein and a PWO. But i'm going to give it another shot in a week or so. A PWO in my eyes is essential. And White flood is my favorite after trying about 10 different PWO's. I've also tried things like fish oil, multivitamins, BCAA's Omega 3-6-9, and amino's. And frankly not gotten a thing off of it. You might like a multi or fish oil, as that would be my second recommendation after this list. Because i've heard alot of people praise them. But my body resists alot of things, like pain medication , anti biotics and other things i found out the hard way.

ON Whey Protein http://www.amazon.com/Optimum-Nutrition-Standard-Double-Chocolate/dp/B000QSNYGI/ref=sr_1_1?s=hpc&ie=UTF8&qid=1373801696&sr=1-1&keywords=on+whey

White Flood PWO http://www.amazon.com/Controlled-Labs-White-Raspberry-Servings/dp/B002OLAOJK/ref=sr_1_1?s=hpc&ie=UTF8&qid=1373801818&sr=1-1&keywords=White+Flood

Green MAGnitude Creatine http://www.amazon.com/Controlled-Labs-Magnitude-Volumizer-1-83-Pound/dp/B00104I5SE/ref=sr_1_1?s=hpc&ie=UTF8&qid=1373801837&sr=1-1&keywords=green+magnitude

7am - Protein shake

9:45am - Natural peanut butter wrap, almonds

12:00am - Chicken breast, brown rice, greek yogurt

3pm protein bar, almonds , peanut butter

5pm nada, cant eat pre workout

7pm more chicken breast and more brown rice with a protein shake and
greek yogurt

9pm cottage cheese / more greek yogurt.

There are several different ways to do it but most all require special gizmos. The usual cheap method is using calipers like these, but from what I've heard that can be pretty inaccurate and inconsistent unless you really know what you're doing. I use this little guy, it's pretty consistent though I'm not completely sure how accurate it is because I have nothing to verify it against other than the fact that it seems to be in the right ballpark. Then there's fancy water-dunking type tests you can get done but they are expensive.

I think I've heard other people on here say that some gyms will have the calipers or a digital thingamabob like mine that they can measure you with so you could ask at your gym if you're curious.

• A redditor put together this site to use for visual body fat percentage estimates. It's not super well populated, but I think it's better than the other visual estimate site that normally gets referenced.
  
• There are a variety of websites that will estimate your body fat according to your measurements. I like IIFYM because they've got a great TDEE calculator, too.
  
• You can use a hand-held bioelectric impedance tool to estimate your body fat, or there are bathroom scales that use the same method.
  
• Josh-j mentioned calipers, but these can be tricky to use alone and consistently.
  
  That gets me to my last point: no matter what home method you use to estimate your body fat, be consistent. These are estimates and you might find that you get a different reading from your scale, your calipers, and the internet on the very same day. Body fat % a great way to track trends in your body composition, and you won't see those as effectively if you just back and forth between measurement methods. Unless you want to get a DEXA scan every week, the very precise number is less important than seeing trends.

Do you have a body fat% scale? I have one (and granted they're all a little inaccurate) and it shows my body fat and muscle mass % which really motivates me. I know it's not 100% accurate but the percentages changing over time IS accurate. Mine was pretty cheap too and gets great reviews on amazon:

http://www.amazon.com/EatSmart-Precision-Capacity-Recognition-Technology/dp/B004L6NTHU/

There are different ones on there too.

I also just bought a garmin vivofit band to count my steps and I love it.

Yeah, a great place to start is the book Bigger, Leaner, Stronger by Michael Matthews. As a physician myself, I always try to stick to evidence based approaches. And while the field of exercise physiology is comparatively young, Matthews does an excellent survey of the available literature and synthesizes it into a cogent story with practical advice. I don't necessarily agree with every last thing in the book, but it's the best I've ever seen.

If you don't want to buy a book, his blog is http://muscleforlife.com/ and it's a good place to start as well. But the book is totally worth it.

Nice progress man!

Make sure not to do ONLY targeted exercises like bicep curls. It looks like your deltoids haven't made as much progress as your biceps. Chin-ups would be great for working out both muscles as well as your lats and others in your back and core. I got one of those chin-up bars that you stick in the door without installing and love it! It literally just takes a second to put up or take down. http://www.amazon.com/Iron-Gym-Total-Upper-Workout/dp/B001EJMS6K/ref=sr_1_1?ie=UTF8&qid=1408406055&sr=8-1&keywords=chin+up+bar

And don't forget your chest! If nothing else, throw some push-ups into your routine.

Personally, I would recommend hitting up /r/bodyweightfitness (they have a loosely defined Beginner Routine in their Training Guide, but you would be good with the recommended Start Bodyweight routine), but you may prefer getting Starting Strength and working with weights instead. A hybrid of the two is most effective because after a certain point, there isn't a whole lot you can do to increase difficulty on your leg workouts without adding weights; to start off, though, you'll do fine with just bodyweight.

Of course, that's just my opinion. Others may have different and/or better advice.

For body weight exercises, like pull-up, chin-up, dip, push-up the best route is do negatives at first, and slowly increase number of reps. Basically all of these have the same program (with different numbers) that will lead you from not being able to do single rep, to doing more than enough.

Have a look at:

http://www.50pullups.com/ - for pull-ups

http://www.onefiftydips.com/ - for dips

http://hundredpushups.com/ for push-ups


For clean, jerk and other olympic lifts, you'd better to start with something like Starting Strength or Strong Lifts 5x5 and after finishing it, go from there.

I recommend reading (or listening to) the whole thing and taking notes at the end of every chapter. There is a summary at the end of each one. There are simple and effective willpower challenges as you go along. It probably took me 3 months to read and complete most of the challenges. At some point I felt strong enough to jump back into Keto and I haven't looked back. I still listen to the book when im cleaning sometimes. :) http://www.amazon.com/The-Willpower-Instinct-Self-Control-Matters/dp/1583335080

Congrats!! I also could not afford weights, so I went with the alternative bands and they are AMAZING!

http://www.amazon.com/Black-Mountain-Products-Resistance-Exercise/dp/7245456313/ref=pd_sim_sbs_sg_1

Even better is that I can bring them anywhere, even when I'm traveling for business or vacation.

Thanks for the reply!!

Just curious is it this book?

http://www.amazon.com/Strong-Curves-Womans-Building-Better/dp/1936608642?ie=UTF8&psc=1&redirect=true&ref_=ox_sc_act_title_1&smid=ATVPDKIKX0DER

I want to research it a bit more but I want to be sure I'm researching the right thing. Thanks!

A couple people have asked about my routine. I started off doing Stronglifts 5x5 for a few months. After I felt comfortable with the basic compound lifts lifts, I started Michael Matthews's Bigger, Leaner, Stronger, which I fully endorse and would recommend to anyone. The book is excellent, and everyone should read it, but you can take a look at the routines here. I had to take about 3 months off last fall for surgery after developing a hernia, so I lost some progress there.

Lol it's like wallet case I got at Amazon.. It does open like a book. Like this one: http://www.amazon.com/gp/aw/d/B00AWNTX8U/ref=redir_mdp_mobile

Here is the link! You can get it in short sleeve and other colors as well. Mine is a size small, and there are tons of review photos to see what it looks like on different body types!

Thank you so much!!!!
https://www.amazon.com/dp/B078XZ4N7P?ref_=pe_2640190_261118450_302_E_DDE_dt_1

http://www.amazon.com/Strong-Curves-Womans-Building-Better/dp/1936608642

It's a workout program :) I highly suggest the book! It talks all about nutrition and stuff. It was recommended to me on /r/xxfitness :)

By all accounts Starting Strength is a great introduction to weight lifting. You should find http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki useful too if you don't want to buy the book.

I should add that I've only just started reading the book, so I can't give you a personal recommendation just yet.

I wanted to add on to the already helpful comments bro that motivation is short term most of the time. Become disciplined and you will not need motivation ever again.

Here is a book that helped me quite a bit. I highly recommend it if you're willing to read.
http://www.amazon.com/Willpower-Instinct-Self-Control-Works-Matters/dp/1583335080/ref=sr_1_1?ie=UTF8&qid=1425450322&sr=8-1&keywords=the+willpower+instinct

Oh, my bad. Guess I just assumed you were coming from the other direction. I was way underweight for most of my life until my early 20's, so I feel your pain.

I don't know enough to give diet advice, but here's my normal schedule (working 7p-7a):

8p: Chipotle bowl, double chicken and all the rice and pinto beans they'll give me. Sour cream, guac, and cheese.

3a: 1lb cottage cheese. It's not my favorite, but it's hard to argue with the nutrition facts and it keeps me full so I'm not snacking on break room cookies, cake, pizza, all that crap. I also usually have a couple of sugar free snack pack jello cups (10 calories and not much else) to stave off boredom eating.

7a: Pre-workout and lift. I use ANS Ritual, but there are plenty of other options.

~9:30a: 1-1.5 scoops protein powder immediately after workout. I used Optimum Nutrition Gold for most of this, but recently switched to Dymatize ISO 100. Though a weight gainer might be a better option for you (and taste like you're drinking a cake.)

Then rinse and repeat. First 4 days of my week are pretty much that. I relax a bit on the other days and eat more, but that basically keeps me where I am now. There's also /r/gainit, if you haven't checked them out already.

Keto still requires a calorie deficit, it's just easier to manage because you don't get bad hunger pangs in between meals.

And ultimately, weight loss is practically a side effect of what keto is doing for your cardiac health, immune system, complexion, mental clarity, and other stuff. A number of interesting books on the subject have emerged in the last 5-10 years that are basically turning nutrition science upside-down. Grain Brain is a prime example.

Thank you!! It’s from amazon, completely recommend it.

Dress

$68 down from $100!

And I would recommend not using their dinky little CO2 cans but instead look into what my friend did which was modify his sodastream with a large commercial CO2 tank. (which you can get refilled at selected hardware stores)

I looked and found it so you don’t have to! https://www.amazon.com/dp/B078XZ4N7P?ref_=pe_2640190_261118450_302_E_DDE_dt_1&th=1&psc=1

Great price too!

Great investment for when I was getting started. You can snag it for ~$25 on Amazon. Multiple grips and you can use it for pull ups, chin ups, crunches, dips, and push ups.

I would put it in the doorway for my room and every time I go in or out of the room I did pull-ups until failure. Now that I'm at the gym often I don't use it as much, but it will definitely last.

Iron Gym Total Upper Body Workout Bar https://www.amazon.com/dp/B001EJMS6K/ref=cm_sw_r_cp_api_iAeuzb8C0MKY6

It was difficult! When I first started to lose weight, I did everything I could to just shed pounds. I lost 80 pounds upfront, but then I slowly gained 30 of those pounds back. I realized that "losing weight" wasn't the goal, but just being fit and eating "mindfully". I made this switch about 2/3 years ago and haven't looked back.

I think my biggest suggestion would be to switch up your routine every 3 months to keep your body guessing, and to keep things interesting in the gym. I've encountered a couple injuries, and it's so important to give it a break from time to time.

Also in terms of diet, this book was key - http://www.amazon.com/Eat-Drink-Be-Healthy-Harvard/dp/0743266420/ref=sr_1_1?ie=UTF8&qid=1457623262&sr=8-1&keywords=harvard+medical+guide+to+eating

Hello! I am working toward an overall goal weight of 150, and it's nice to know that I am about 46% of the way there! I now weigh the same I did in high school, and I feel better than I have ever felt.

To lose the weight, I feel like there are a lot of different factors at play.
-Two years ago I tried the Atkins low card diet, and lost 10 pounds pretty fast, then I stopped. I gained this 10 pounds back over the next 6 months. Although I went back to eating almost the same as before, I didn't crave sugar and carbs as much as before Atkins.

-This summer, I also read this book, which although it only helped me lose 5 pounds, it helped me learn how to identify true hunger from fake hunger, and other skills that we habitual dieters lose over our various weight loss attempts.

-Then, I read the book that has helped me by far the most out of anything I have read or tried over the last few years. This book was exactly what I needed. Instead of pushing a specific diet, it teaches overweight people (like myself) the skills they need to be successful on any diet. It focuses on using cognitive behavior therapy to change the way we think about dieting, and our internal monologues about ourselves and our diet.

I combined these skills with the Profile by Sanford program, and have been having such great success. I meet with a coach weekly, my scale syncs to her office to hold me accountable, I eat a high protein, low carb diet, and I don't feel hungry or cheated (most of the time). It's still hard, but not NEARLY as hard as the other diets I have tried in the past. I am focusing on making this a lifestyle change, and I look forward to posting again as I get closer to my goal weight!

There’s a couple that look similar but here’s the one I was looking at that looks like the OP’s too https://www.amazon.com/dp/B07J9ZQF33/ref=cm_sw_r_cp_api_i_3j8ODb9H0QG9M

Starting Strength by Mark Rippitoe

here's a non-mobile link :)

In English:

"I started with a weightlifting routine I got form a popular book by Mark Rippetoe called 'Starting Strength' and sort of jumped around routines. I kept away from exercises that only work out a single muscle at a time (and instead decided to perform lifts like squats that work out groups of many muscles once, called compound exercises, as advocated in Rippetoe's book and elsewhere). However, I did keep doing bicep curls, an isolated lift."

Thanks I use this one
Premium Collagen Peptides (16oz)... https://www.amazon.ca/dp/B00XQ2XGAA?ref=ppx_pop_mob_ap_share

Best 10$ for starting to lose weight.

http://www.amazon.com/Jillian-Michaels-30-Day-Shred/dp/B00127RAJY/ref=sr_1_1?ie=UTF8&qid=1394654683&sr=8-1&keywords=30+day+shred

This device: https://www.amazon.com/Omron-HBF-306CN-Fat-Loss-Monitor/dp/B000FYZMYK/ref=lp_3777181_1_4_s_it?s=hpc&ie=UTF8&qid=1520345177&sr=1-4

Which granted are known to be notoriously inaccurate.

And the white one is $59.95:

http://www.amazon.com/SodaStream-Fountain-Maker-Starter-Silver/dp/B00EPEALEM/ref=sr_1_1?ie=UTF8&qid=1421251840&sr=8-1&keywords=soda+stream

Get a scale that measures body fat.


$50

Not OP but this book helped me immensely.

I bought one of these electronic scales.

chk out collagen peptide suppliments. It could help you really heal your injury.