23M, 180cm, 123-107kg - looking for someone to chat

[Anand]

I'm not on any specific diet because I can only eat the university mess food, but I do practice portion control.

I hit the gym and follow the coach's instructions, though I've been a bit inconsistent lately due to exams.

I've been stuck at 107 kg for a while.

I'm posting here hoping to find someone to talk to and make friends, because to be frank I'm not feeling great physically or mentally.

[Rajendra]

Hey, I'm here to chat

[Umesh]

Do you track your calorie intake? If not, start doing it. I was stuck at 105 kg, then I began walking at least 7.5k steps every day. Now I'm down to 96 kg. It takes time; you just need to stay consistent and increase the calorie deficit as you lose weight, while cutting down sugar as much as possible.

[Damini]

When you say 'uni food', do you mean you only eat the mess meals?

[Pradeep]

I'm afraid our conversation will carry "weight".

[Suraj]

You should consult a dietician, a nutritionist, or a doctor.

[Vishal]

You're already doing great, dude. I've been where you are and know how weight can affect you mentally. Think of your fitness journey as a long run – since you're already hitting the gym, you've got the right mindset, kudos for that.

If you're a beginner, try full-body workouts on alternate days combined with cardio:

Monday – Full Body
Tuesday – Cardio
Wednesday – Full Body
Thursday – Cardio
Friday – Full Body
Saturday – Cardio
Sunday – Rest

Track your calorie intake daily. Don't go for a drastic deficit; it can mess up your metabolism. Find your maintenance calories and cut 300-400 calories from that. Aim for at least 1 g of protein per kg of body weight, stay hydrated, and get at least 30 g of fiber each day.

You can get about 50 g of protein from a shake and the rest from whole foods. Have fiber about 20 minutes before meals, then protein, and carbs later – it helps you feel full. Get a full blood workup to check for any vitamin deficiencies and supplement if needed. Adding creatine and fish oil daily can also help.

All these points are general. If you have any questions about workouts or diet, feel free to DM me.

[Khushi]

I'm in a similar spot. 27 M, 178 cm, about 119.6 kg (last time I checked). I was 126 kg at the start of the year and have shed a few kilos since then. Feel free to DM me.

[Anjali]

Try to add a little cardio to your daily routine – walk or cycle wherever you can, play badminton with friends, etc. Getting those 10k steps in does wonders.

[Balaji]

Hi, DM here.

[Hemant]

Here to help you out, brother. I'm all ears.