It takes less time and less effort. Nov 25, 2019 · Lie flat on your back with your arms extended up over your ears and reaching toward the wall behind you. That's why you feel "rounder. If fat is fuel, then muscle is the furnace. (4) Lose about 1-2 lbs a week. Empirical -- In order for me to have a "six pack" look, I need to be around 7-8% body fat. Let’s reduce that caloric intake by 20% = 2,000 calories/day. [deleted] •. Whether they have regular periods is not something we can see. High protein (70-100g). And then after birth your body will go through so many changes. BlondeJaneBlonde. I kind of doubt you have much of a belly at 61 kgs. be proud of your stored energy bruh. Muscle burns fat. LeanGains is a specific program based on Martin Berkhan's methodology of lifting heavy weights reverse pyramid style, focusing on protein as the main macro-nutrient, and intermittent fasting (IF). I have been tested numerous times. Big beautiful women showing off their FatBelly! Lots of really powerful guys have to eat a lot to get big gains in lifting. That's why a tape measure is a good friend when progress seems slow. Hey guys, I've been trying to get rid of my lower belly fat for 5 years now. Hell, in this very thread serve for plenty of people who said they just cut out drinking or snacks and lost 10-20kg/25-50lbs is time window of a year or more. Keep your protein levels high so you don't lose your muscle and keep going to the gym. No, not really. But probably after a lot of the other fat reserves are depleted. You should track your waist measurement. It will go away in the long running if you continue. For men, it’s belly, lower back, chest (especially under armpits), and then thighs for some. Replace your first two meals with protein shakes. I'm definitely fat and I've been told by girl friends and my ex that it's like hugging a teddy bear. Avoid coffee first thing in the morning - if you need it, fix your sleep first. 12lbs a week, resulting in 4. If you're trying to build, it's one thing. just how your genetics decided it wants to store (and subsequently lose) fat. I also have most of my fat in my belly- I also have some fat around my chest. You said in your edit that you know you can't spot reduce, but you specifically mentioned your "belly and big butt" (your words), so it does actually sound like you're looking to spot reduce. But folks are still capable of losing body fat eating all the time, see for example professional body builders. I was eating a surplus of calories and went from 140lbs to 160lbs. Mark Hyman’s podcast on losing belly fat. Find out your BMR, multiply it by 1. If you do these things, you can't help but lose excess body fat. My slight weightloss is most likely due to the fact that I have more sober days now when I'm able to go to the gym and that although I still drink a lot (compared to your average moderate drinker), my overall consumption of alcohol has decreased (an inevitable - and fortunate! - consequence of "only" drinking on 2-3 days a week as opposed to When you're losing weight, the fat comes off from wherever it comes off. wowitscold. You're 5'9" and 158 pounds, for folks who live in the US; your goal weight is 141 pounds, which would put you at a BMI of 20. [deleted] • 9 yr. Not only does coffee wreak havoc if you are dehydrated in the morning on your gut health, but is usually the cause for that 2pm crash during the day. Burn off the fat, the cells hang around for decades. I strongly recommend lifting weights. You can’t target fat loss, but you can target muscle growth. This fat tends to be more visible than deeper fat, but it isn't as harmful as visceral fat, which surrounds your abdominal organs, according to MayoClinic. visceral fat). You'd be surprised though, I've lost a good three inches around my thighs even though it doesn't look or feel like it. little bit of fat makes your core look stronger. Guys don't expect total perfection! Reply reply. This point also serves to disprove the much touted "localized" fat burning, as we now know Your body will get rid of tummy fat if it inhibits your organs. Same goes for slightly uneven boobs, stretch marks etc. 3 but for Asians the threshold is 17. Skip creamer in your coffee, drink it black. This time, I did it correctly. This typically means a bit higher fat percentage, and it does not mean that you aren't healthy or extremely fit. Then, suddenly in about a month or two, as I went from 133 to 130, four inches just melted off of my belly. If you stall for more than two weeks, lower your calories by a few hundred daily. 4oz of lean protein (chicken breast) for dinner. Do that and the fat will go away. I gave wondered if I were to weight train at the same time it might help move the belly fat. There’s no timeline anyone on the Reddit can give you that’s accurate. And the ones that do expect total perfection aren't worth you're time. It just looked bigger, because oddly I didn't lose fat there. Yeah, the illusion. Yes, fill up a fat cell is splits in two at 50% full and then they will fill up and split again. Cardio is likely the most beneficial way to lose fat and increase your caloric expenditure. That those people who were previously obese more susceptible to weight gain, and other fat related issues because the The Ketogenic Diet is a low carbohydrate method of eating. Recommended is 30min 5 days per week. So yes you can I do 0 cardio. Stay away from cardio machines except to warm up, and don't run. Exercise definitely helps and everyone should do it because you'll stay healthier, have more energy and feel better. Fat burns off due to a calorie deficit to power the body, period. To reduce fat, 90% of your effort should be focused on diet : eat less calories than you use daily (usually 250 calories deficit should be enough). 8 BMI. If you drink regularly or semi-regularly cutting it out could potentially help. 7 (67g) Carb - 200g Protein - 150g Ezpz. in the opposite By physical measurement almost immediately. Not to say you cannot return to those foods in the future, but giving your body a break gives it the opportunity to catch up. Gratz on your successful loss btw! You cant lose body fat if you dont know your numbers. Your flesh is pulled tight when standing, it gives way when you bend. The waistband on your pants is probably in a similar position because of the placement of fat storage, not the other way around. A deficit of 500-1,000 calories a day can help you lose 1-2 pounds of fat per week, including belly fat. However, in some cases you might find your stomach feeling flabbier or floppier after a drastic weight loss; that is typically because of the loose skin that's no longer being filled out by body fat. The problem is you're building some muscle but there's still fat on top of it. Pay attention and check yourself out naked in the mirror every day and you'll find lots of little changes frequently. So hard to eat like a horse though. I’ve also witnessed a few comments from people here saying that ditching the caffeine helped with losing that last bit of stubborn Wikipedia article on adipose cells. Very low calorie diet, very low on carbs 20-30g. I'd drop the belly-fat first, just because you'll look better right away, and that will give you more encouragement to continue on once you start lifting. Squeeze your butt cheeks and curl in your belly at the top engaging your bottom abs. The belly area aesthetics depends on much more than the fat it contains. Pot belly = excess fat. 2 and lift heavy where you want to keep muscle. atrueamateur. wearing the same pair of pants will not prevent fat from growing out in that area. While 15 minutes per day is good for your health it does not burn that many calories. 4. UltraSlim makes a device that guarantees two inches cumulatively lost in the first session. ya as long as your in a calorie deficit you will lose weight. My father told me that a fat cell will get large enough and split. Abdominal fat, on the other hand, is the result of an unhealthy diet, lack of Fat loss with red light treatments can occur; however, it depends on the type of device, the wavelength, how far you are away from it, and how long you are treated. It's normal to gain a few inches to your waist but maybe not a 'belly. ditaboapp. Neildoe423. Spot burning fat (like trying to burn mainly belly fat) is near impossible. Spiro, which is an anti androgen, can raise levels of cortisol after a few montsh, which can make for a fat redistribution on the belly. When I'm in fat loss mode I don't exercise to gain muscle. Reply reply. The maximum you will burn is 150-200 calories 15mins a day. 6. I also went down from 277 and now I am around 240. The first thing I tried was intense cardio, ab workouts and a low sugar diet. 65kg~ should still be fine at 19. This means that we must burn all the fat in our body to finally force it to burn that of the abdomen. I really hope this works out for me. I would be more concerned with being underweight. /r/keto is place to share thoughts, ideas, benefits, and experiences around eating within a Ketogenic lifestyle. Not saying that's you but it sounds similar and may be worth looking into if you still have a pot belly but are listed as a healthy weight. What happens after you have a child! Everyone has a little tummy, for women it is more natural it protects the babies in the womb. Train heavy weight 3-5x per week. As long as you are maintaining your calorie deficit, then you should lose weight. Go back down to 1200/day and think about adding cardio. Also, when you loose that much, it takes your body image a while to catch up. Not sure there is a specific method for targeting specific areas of fat to burn as genetics dictates how you lose your weight. String a couple of those miles together and you've got a nice caloric deficit working for you. 8. Meaning that when you lose weight if that cell that were created aren’t destroyed but just get smaller. It’s 18. It doesn’t need to be longer than an hour session or any more than 4 total body/2 upper and 2 lower body part split workouts a week. Beer belly is a thing for a reason haha. keep it going, good work on 50lbs. Anyway this is also cultural, since if married man have belly : "his wife must be a great cook". You can gain tons of weight on keto. I’ve been battling my spare tire for a long time, but the rest is slowly falling into place. 43 weeks to lose the belly flab. We're always burning and storing some fat constantly. After ~5mo it's more like 7" off the waistline now. You can consume up to 3 servings of fruit and up to 3 servings of vegetables a day. Award. Since the very last place women will lose fat is in the lower belly, that's a sign that there could be a problem. Calorie deficit as others have said is all that matters. A "big belly" is not really a larger stomach (though it will be extended when overfilled) but is stored in a protective "sheet" in the front (anterior) portion of the abdomen called the greater omentum. I'm only nomming 1100-1200 Cal a day and do a lot of fasting. An average person can lose around 4 Generally, the best way to go about it is to accomplish these goals (fat loss, muscle gains) in sequence, not simultaneously. Oct 1, 2019 · Tip. Hot peppers are your friends. Divide that per 7 days, and you have 550 calories that I don't really believe it makes any difference as to which part of your body that you exercise for burning off fat, but you will build muscle on the parts that you exercise. ( 1) As 1 pound of fat equals 3,500 calories, you must burn 3,500 calories weekly to shed a pound of body weight. You don't have to be in ketosis to burn body fat. I exercise very little actually. Even though I still have ten pounds to lose, and can pinch a good layer of chub on my tummy, it has lost that pregnant/beer gut protruding look. The recommended amount of weightloss per week is 0,5 kg (3850 calories). Turned out she had a cyst filled with several litres of fluid that she's had for 10 years. One of my belly rolls was the first to go, leaving two other rolls deflating. Building muscle through weight lifting raises your metabolism so that you will burn fat even at rest. 17K subscribers in the FatBelly community. • 6 yr. Not being negative about it, but there is a lot more to it than just going to classes. 5 for underweight. Visceral. you contract your diaphragm, creating a void space underneath your lungs. Leptin also plays a role in the production of fat burning Thyroid Hormones, T3 & T4. My original goal was 126 pounds, but I think I'll still have a belly even if I get down to 115 pounds. formation of fat is based on genetics, where you gain and lose fat is all in your genes. When I was early 20's I was like 185 at 6'2. Depends on your body, but generally yes, that's the last place it goes from/first place it comes in. If it's not gone at 20%, you probably need to cycle bulks & cuts to build more muscle, and down the road it will likely be gone/reduced when you return to 20% carrying more muscle mass than you did previously. Subcutaneous vs. Adding exercise will expedite your weight loss, and you'll be hard pressed to find an activity that burns more calories/hour than running. com. 16. Different body types and sometimes hormones effect where and when weight is When you suck in your belly it becomes harder to breath because of this. Cardio such as jogging is a good idea too. Calorie deficit is still the main lever for losing belly fat/weight. adding a fat burning compound like i mentioned would increase the fat loss to 2. When you do lose enough weight to show your abs they'll be bigger and be visible with more body fat. So sit-ups and crunches will strengthen your abs, which may help flatten your tummy. There is literally only one thing that will reduce your overall weight, and thus your remaining belly fat: eating fewer calories than you burn. If you want to lose the belly, but not the rest of your muscle, you will need to increase your level of physical exertion (with a focus on the muscles you want to keep), while eating fewer calories than you expend. This fold protects the entire abdominal cavity, and, among other things, can hold a large amount of adipose (fat) tissue. Lastly, it takes ~6 months on average for for the brain to catch up with the body's actual appearance when it comes to changes in weight/body shape/etc. If you bodyfat% is 27%, and you would like it to go down to 17%). Belly Fat. •. Lift weights, do cardio. Reduce your stress levels. Everyone stores fat in different places and it always comes off that place last. It is body recomposition - losing fat and gaining muscle/strength the most effective way. 3) Crunches will not give you a flat stomach. When your leptin levels drop, those hormone levels drop. Elevated cortisol, like insulin, can wreak havoc in your body. Then if you really want to accelerate things, lift weights. So, for weight loss, don't bother targeting your fat loss because you simply cannot. Jul 21, 2021 · Low Testosterone’s Role In Belly Fat and Erectile Dysfunction. In fact, men who have low testosterone levels are at an increased risk of weight gain due to high levels of estrogen and cortisol. If you’re Asian you can even go down to 60kg~ which is 18. your stomach and intestines move upwards into that void space, making your belly look like its been hollowed out. A place for the pursuit of physical fitness goals. The advice to increase your caloric intake was wrong. How exactly do I get rid of the bloated belly and get muscles instead? Teenage boy who's gaining from being severely underweight (BMI 13), have packed on about 7-8 lb on a daily routine of about 1800-1900 calories a day (200-300 calorie surplus) and light exercises (walking, sit-ups, basic yoga routines, etc). You don’t have to work that hard at it, just consistently. 5-23 for acceptable weight due to more subcutaneous fat (belly fat) stored at the same BMI as compared to others. Depending on your weight and pace, you can burn around 100-140 calories per mile. Keeps you under 1000 calories a day, you'll start to lose weight. Most of the extra fat, in fact, because chances are your stomach will be the last part of your body to hold on to it. I am focusing on maintaining the muscle I have and letting my body use the fat as fuel. Nov 30, 2023 · High protein foods, such as fish, lean meat, and beans, may be beneficial if you’re trying to decrease belly fat. Hard, belly that feel bloated - if you didn't eat anything that can clearly cause bloating recently then it's probably visceral fat. Keep in mind that male and female bodies are different so a healthy fat percentage for a male can be as low as 8% while the lowest a healthy female should go is around 15%. It'll be the last bastion of fat reserves and the last place your body will lose, if you're anything like me. You go to the gym and don’t want to lose muscle, but would prefer to retain or gain muscle while losing weight. Finally, alcohol causes abdominal/belly fat. Adding brisk walks one hour a day will do wonders. Whether you need to lose 2 lbs or 400 lbs, you are welcome here! An "aha" moment about belly fat. My shoulders look DOPE. when they're really lean. r/leangains. One way to check for belly fat is to lie down and do crunches; the excess tissue aka “spare tire” that you can grab with your hands is mostly fat. I think you probably also tend to improve your posture throwing your chest up and out In your case, it sounds like maybe your belly is the preferred place to store the fat first and lose from the last. itsFrahkenstein. Helping people with diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, hormonal imbalances, and a number of other issues, every day. Please see the r/Fitness Wiki and FAQ at https://thefitness. Instead, focus on all the GOOD stuff that goes with the 50 lbs weight loss. One kg of body fat is estimated to be around 7700 calories. 3000 calories of carbs are not equal to 3000 calories of fat, since your body has a tendency to store fat, and use carbs immediately. The second thing I tried was heavy lifting without ab workouts. And yes, they try to get full again by changing your hormones. My chest didn't get bigger when I lost fat. Having a caloric deficit for a few days will drop your leptin levels even lower and the bigger the deficit, the faster it drops. The mirror is a different story entirely, but that's what the progress pics and measuring tape are for. '. Could also be inflammation keeping you puffy. You can even try a 16-8 hour intermittent fasting schedule (fast for 16 hours, followed by an 8 hour feeding window), which has helped me a TON with my GI issues. All my trousers fit in the thighs and butt but are too big in the waist. Reply. Go for a walk, jog, bike, etc. Source: I have gotten to my goal weight twice. Low to moderate fat. None of the belly fat went away for about a year as I lost the first 30 pounds. Let's say based on your calculations, it's 7kg of fat tissue you would like to get rid of. Growing more muscle will make you look and be leaner, since your remaining body fat is spread over a larger area (like the same amount of butter spread over a larger piece of toast). So, while broadly men and women deposit fat in different places (because broadly men's and women's hormones are at Women can go too low with body fat and that comes with the risk of hormone disruption. But am told I need to increase calories by 400 if I train. hardly worth the $100 if you ask me. 3. You're trying to lose. Never let hinney touch the floor. There is no such thing as "spot training". 100% normal. I would guess you burn ~600 kcal/hour when running so that is just ~150 extra kcal per day. Engaging your core, bring your arms up toward your legs. A ketogenic diet is a low carb, moderate protein, high fat diet. However once a fat cell is created it never goes away. This was something I could do while playing on the floor with her. It gave me well defined 4 upper abs but no fat loss under that. One of his main points is to ditch caffeine and any other stimulants for maximum results, says cortisol signals to your body to burn fat in the short term but store fat in the long term in case of emergencies. 22 BMI is slightly above the middle of normal. I'd assume men realise it's not unusual for a woman to have some lower belly fat - it certainly wouldn't be a turn off. You could also do one 30-60 minute jog and one short (20 minute) sprint session a week. I started lifting 3 days a week last year August time, since I have cut down from about 24%bf to 13% or so just eating at a deficit. Many have lost an average of 3-5 inches. In general, the places you store fat easily are also the last to go. You can work your core muscles to make the fat in your belly less obvious, even though it means your waist will probably get larger. That's normal. You can't focus where fat loss occurs, so you have to work on losing weight in general. We can't target it. 1oz water per lb of bodyweight per day. Of course it is! I think you are concerned about the wrong thing if you are almost underweight and this worries you, don't let it become an ED. Your body will use your fat and muscle to fuel the rest. You cannot target the area you want to lose it from, and belly fat tends If you eat at a slight calorie deficit everyday with at least 100g of protein while lifting weights, you will lose your belly fat slowly but surely. However if you hunch over, your belly may hang down and be more prominent. Depending on how much lean mass you have, and how much of your belly fat you want to come off, you may have to keep dieting even once you reach your BMI. It doesn't redistribute your fat though. If you're male, odds are the first fat stores your body populates (and last to go) are stomach & low back. Stress can make you gain belly fat by triggering I thought 175 lbs was going to be my goal weight for a long time (just within normal BMI for my height). Also cause of the muscle I have under it, I have some amount of strength to boot. Sit-ups, leg lifts, exercise ball junk, will not give you a flat stomach. wiki for help with common questions. Keep it intense. 1. Suggestion- listen to Dr. Then go to gaining. If you have a layer of belly fat that you just can’t seem to lose no matter what you try then it is almost certain that you have chronically elevated cortisol. 5. Just keep at it, everyone's different but broadly the stomach/low back fat reserves are the last to go for men. Joints and muscles and such. 500kcal deficit, HIITs, cover all your macros. He doesn’t take a “localized” approach to it but rather explains it as a symptom of metabolic/insulin issues which could be a factor for you. Then once comfortable, add reps or sets and then eventually 1 legged. Avoid processed foods, eat veggies and high fiber carbs. Put on about 30 pounds during wife's pregnancy and we've been having some low quality meals lately. I hold my weight in my lower body first. Fiber causes fewer of those calories to be digested by causing it to spend less time in your digestive system and getting in the way of its absorption. Gained about 12 pounds in the first 3 weeks. Use MyFitnessPal to track your calories. It’s usually caused by something in your diet, a medical condition, or your lifestyle. i'd take that money and invest in some running shoes or home exercise equipment. The kind of HRT can play a role. 40% carb, 30% fat, 30% protein = Fat - 66. Probably better off subtracting those 200 calories in your diet. Now you just need to check your cooking! I saw my new one for the first time about 1 week post op, and it’s not quite an outie but it’s definitely more “out” than my one before. How it works is instead of burning glucose, your body uses fat for fuel. Also, when you stop cutting, your muscles will “plump up” a bit with glycogen and IMTG. I'm down to 150 pounds at 5'10" with 22% body fat which as a woman is pretty low but I still feel like my belly looks the same, but it's all in proportion and I've gone down 2 dress sizes it's just where I carry my weight. When we achieve that the body burns fat, it will burn from the most recent fat and leave the oldest as a last resort, that is, in this case, the abdomen. The belly and lower back fat is the last thing to go. Fat loss is like a roll of paper towels. The first time, I still had a big belly. You'll probably have some loose skin for a bit, if you didn't already notice. Calories are king, but sometimes TRT is that little push that helps put things in motion. It would be weird if it didnt. It's the rates and preferences of what we're using for energy that changes. Male bodies also store a layer of fat underneath their muscles so it is easier for them to see a six pack after some weight loss whereas female bodies only store fat over I had a friend who had this her whole life but was somewhat heavy set, she lost a bunch of weight but the belly stayed. Unfortunately belly fat is typically the last to go. It’s genetic. Usually lower belly fat is the last and toughest to go. Add your thoughts and get the conversation going. I'm not talking a pot belly but some belly fat. In order to have visible abs, you need to have low body fat and you'd probably need to grow your abdominal muscles as well. Look at someone really built in the middle of a bulk- their abs are where you really see the difference vs. TheLibertyTree. Totally depends on the person. It's just fat belly. My doctor said it goes down as swelling goes down and kinda retracts in. However, the rate of burn is not even and depending on your body, you're probably going to burn fat off in uneven areas. If you want to lose another 5kg you just need to eat 100 kcal less on average most days. Basically the body can go into a hoarding mode and can store fat in the belly, instead of distributing it over the body in a female pattern. Fix any diet issues and following your basic 3 day split will help you lose fat and gain muscle. Once I got there I still had a lot off lower belly and lower back fat so I kept going. Don't focus on what's not happening. Just to be clear. I'm hoping 15% body fat at 158 lbs will be good for me but it's hard to tell. Has that been your experience? Size and shape wise, I’m happy but I don’t love the depth right now. It’s not uncommon for men who have a large amount of belly fat to also have lower than normal testosterone levels that may require treatment. Elevated levels of cortisol actually leads to weight gain and a resistance to fat-loss(especially visceral and belly fat). At the same time, bring your . it'll surely give you better results. What can you do about the belly fat even though it might be temporary, with clothes. Using fat is like changing your body to run on diesel instead of gasoline because fat gets burned once into a molecule called a ketone, and then your body can burn the ketone for energy too. There’s even a whole sub devoted to it at r/ketogains . Feb 4, 2024 · The average time to lose belly fat depends on your calorie intake and activity level. Even if not, still yes, depending on what you like. ago. Really really helped strengthen my core and abdominal wall. Sep 14, 2021 · Bloating is often temporary. It's gradual and ongoing but my gut shrunk an inch or two in the first month. " It's okay to eat more one day and then less another. Maybe this is not news to many of you, but I had this pretty extreme "aha" moment regarding belly fat. 12 lbs later at 163 lbs (~17% body fat) and I'm still working on it. Visceral fat is the first to go but the best way to be sure it goes is to eat right! Give your liver a break and don't eat sugar or drink alcohol. I did a standard 2000cal diet, a bodybuilder/meathead diet (chicken, broccoli, rice), and the carnivore diet. Eating keto is not directly related to weight or fat loss. Usually, an increase in the "flab factor" signals that you've gained weight — either extra body fat or bloating from extra water weight. Generally people get a lot lazier after 30 and tend to either be in long term relationship/marriage or have basically given up on dating and embrace often sexless bachelor/bachelorette life. Burning fat is pretty tough with out a proper diet and tracking to be sure you are in a calorie deficit. The belly is typically the last thing to go. 72 - 9. Once your weight is off, then there is some discussion, science, and lore about when and where fat is deposited on or in the body (adipose fat vs. If a man can't understand that then he isn't ready for any relationship. For men especially, the weight is generally added to your belly most overall - so you'll gradually get better but it's also the last fat to go, pretty much. Change your program every 4 weeks for the best results. There is little you can do to control that sadly. Doing sit ups won't give you a six-pack. Look into weight lifting to lose fat and gain muscle. No one can tell you at what weight or what BMI it will come off accurately, as we don't know your I would guesstimate that 20% is going to happen @ around 125-127 lbs. Been on keto for three going on four weeks now, love handles definitely reducing but lots of surface area for belly to work on. In the bin! No men shouldn't care. Excellent explanation! I wanted to add that visceral fat is correlated with many diseases and poorer health outcomes. After that, it wants to free up your mechanics. The belly fat you can grab in your hand is subcutaneous fat, which resides between your skin and abdominal wall. Just keep dieting it will come off. Lifting weights and eating high protein helps retain or build lean muscle mass, which can keep your metabolism a little higher and will make you look more “toned” as you lose weight. But it's not the key to weight loss. Less processed foods. When I'm losing weight my torso (waist, hips, tummy, boobs) gets the smallest first while my thighs and butt are still big. You need to get down to close to the bottom end of normal BMI to be rid of abdominal fat. Also, while men and women tend to deposit fat in different places, where fat deposits form seems to be determined by hormones. 2)If you want a flat stomach, you're going to have to lose weight. Totally depends. If you're into feederism and are a feedee, then yes. If you aren't losing weight, you may be gaining muscle too, so take measurements and/or test your body fat with calipers. TRT will however make you gain a bit of water weight in the beginning, so if you gain 10-15 pounds in the first couple weeks don’t worry about it being fat, it’s just the water. As to OP: figure out your daily caloric maintenance (there's links in the FAQ) and eat 500 calories under that. Focus on the four major lifts, deadlifts, squats, bench press, and overhead press. txyadqywbxaxvvzlzpqa