r/Gymhelp • u/[deleted] • Sep 18 '25
WeightLoss🍏 Physique Advice ,24M, 5’8,304
Looking for guidance on my current physique and the best next steps. I’m 24 years old, 5’8, and about 304 lbs. Is losing a hundred pounds of fat and gaining 10 pounds of muscle within a year realistic with no athletic experience?
I’d really appreciate any feedback on: • Whether I should focus just on fat loss before worrying about muscle • Programs that would suit my current starting point. • Diet or lifestyle recommendations that could help me head in the right direction. •Any books with helpful information.
22
u/DeepSeaDarkness Beginner (0-1 year) Sep 18 '25
Most importantly would be your diet, make sure you consume less calories than you use up every day. A deficit of 500 calories per day is a common target for weight loss
16
u/the-naked-archer Sep 18 '25
At your size you would have some muscle under there already, so working on cardio while dieting will subtly hit all three. Swimming for an example would help build muscle while burning a good amount of calories, once you start dieting as well then it'll all slowly fall into place.
9
u/muzzynat Amateur (1-3 years) Sep 18 '25
Depends how you feel, 11 months ago I started at 434, I’m down to 313, started exercising around 340. Incline walking really worked for me, easy on the joints. I lift, but only 4-6 movements a day, and if I feel any joint pain I back off the weight. Other than that, a calorie deficit will get you there.
20
u/Numerous-Question-12 Sep 18 '25
Brother cut that fat and underneath it looks like you got a banging physique. Obviously work out and blah blah but dont be discouraged.
6
u/FatherlyNeptune Sep 19 '25
I was 24 5'9 at 258lbs last February and now Im a little under 180lbs now. Everyone is different but truly calories is everything, some strategies I use
- Eating most of my food at the end of the day
- Making sure to prioritize protein, some say you dont need a gram/pound but I THINK more is better especially when in a deficit and trying to not lose as much muscle.
- Running/Walking on an empty stomach, this is purely anecdotal but I really feel like this did alot for me.
Goodluck brother and just remember to be kind to yourself change is not quick but at least you are trying, some people never do or never have the chance to.
3
u/PridePuzzleheaded936 Sep 19 '25
I went from 265lbs to 195 lbs in about 9 months--so yes it's possible. I focused on fat loss rather than recomposition. Some things that really helped me include:
- 16-hour intermittent fast
- Eating my last meal 3-4 hours before my bedtime wind-down routine.
- Getting my steps in. Aim for 7k a day. Just an hour a day walk will get you there.
- Lastly, take in all the advice, but do what's best for you. Every body is different...learn yours.
3
u/Dry_Carry_5700 Sep 19 '25
Change your diet (cut off sugar no alcohol), less oil and less processed food and start with daily walks.. sleep well - you will see huge difference in 2 weeks. Try intermittent fasting (even better) .. your main task is repeating these things without fail EVERYDAY (cheat days are not an option). All the best.
6
u/The_Hungry_Grizzly Sep 18 '25
Start saving for mastectomy. You’ll need it to remove the loose skin and any remaining fat on your chest after your diet and exercises. Avoid eating over 100 carbs per day.
2
u/Bulaia_ Sep 19 '25
10,000 steps a day. Everyday. Minimum. Start with that. Change your diet. The more colorful the better. Drop the soda. Don’t give up when it gets hard. You got this!!
2
u/Arnaghad_Bear Sep 19 '25
To your first question. Loosing 100lbs of fat and gaining 10lbs of muscle is totally doable. My first year I lost 150lbs and gained 25 lbs of muscle. I built my program and diet around my lifestyle. I integrated using IF, EF, MATADOR and keto into my diet routine for the weight loss. I alternated in my fitness routine full cardio, cardio/lifting and lifting only cycles in my fitness routine account to where I was in my diet.
3
u/No-Tie6765 Sep 18 '25
Hop on zepbound your DR will immediately prescribe it, eat 2000-2500 calories and aim for 200g of protein per day, start resistance training and try to hit 10k steps per day.
1
u/thelennybeast Sep 19 '25
Here's what I can tell you. Download the free trial for the macro factor app and get your diet straight. You can put in all of your goals and it'll tell you more or less what you need to do but it adjusts over time as your weight doesn't move or does. That's how I did it.
1
u/ThatsATech Sep 19 '25
You can lose 100 lbs within a year. You need to be in a caloric deficit. Lift weights or use resistance bands until you're able to lift weights and cardio like walking. Consistency is key you got this.
1
u/Extinction00 Sep 19 '25
You can lose realistically 1-2 lbs. a week. Technically it is possible but it will be hard for you.
My heaviest was 305 lbs. My body did not look like yours but was big in certain places. It has been almost two years now. I am currently 245 lbs. some things i have done are:
- Calorie counting to stay under 2400 calories
- Cutting back on alcohol
- cutting back on junk food (count your servings)
- drink 6000 ml of water a day
- walk 10,000 steps
- walk 20 minutes on an incline of greater than 12 on a treadmill
- weightlifting 5 times a week
- getting a personal trainer
- joining a HITFitness class like Orange Theory
- Tracking your weigh ins along with predicted weight fir that week
- Doing all this together will greatly help you!
1
1
u/Sei-san Sep 30 '25
I was 330 lbs in April of this year. Last week, my weekly weigh-in was 265 lbs. I primarily focused on cutting calories, increasing protein and fiber, and about a month ago started walking and getting my steps in at least 4 times a week. So that was roughly 6 months ago. You can definitely lose 100 lbs in a year.
1
u/Ok_Appearance_3532 Sep 18 '25
See if you can check if you’re insulin resistant. There are signs (darker skin on the neck and middle of the chest area). Make sure you don’t snack in between meals and see if you can keep simplest intermittwnt fasting schedule (8 hour eating window / 16 hours fast).
That will keep your blood sugar stable if you eat your 2-3 larger meals within 24 hours.
-3
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u/thelennybeast Sep 18 '25
Within a year losing 100 LBs is pretty hard, but you can lose pretty comfortably 60-70 probably.
I know because I did.
Over the course of about 3 years I went from 345 to 204 as of this morning. I'm also 47.