FTM Weight Loss questions??? Not Sure Which "Method" Is Most Efficient?

[delalexandre]

Hello everyone. My name is Alex. I just started T 9 days ago (SOOOO EXCITED) and I came to the decision that I need to stop putting off dieting. I'm sick of being overweight (I'm 252lbs , 5' 5", 20 years-old). I do like to run, which might be odd for someone in my weight group, but oh well. And when I say "run", I say that in the most flexible way possible. It's more like sprinting for 20 seconds, walk until I can catch my breath, then sprint again, which I'm told is healthier than the average pace.

Anyway, I guess there are a couple points to this post.

1. I'm TERRIBLE at dieting. I always get a great start going, and then I end up giving up sometime later, and I'm not sure why. It's almost impossible to convince myself that it's what I need, even though I yell at myself after. I'm going to join MyFitnessPal, and I wasn't sure how many here are currently on that or have tried it before.

2. While on T, I'm not really sure if I should be dieting in the more generally "female" way or the "male" way. That is to say, 1.) I don't know what a healthy weight would be for someone of my age and height, adding in the fact that I'm medically transitioning, so I'm not sure if 252lbs is still huge in male terms and 2.) I don't know if I should start lifting weight, while ALSO counting calories or cutting carbs from my diet, while ALSO adding more protein?? I'm just not sure on which side of the scale I should stand. On the one hand, my body is going to start reacting and developing similar to a biological male's, while on the other hand, I still have a biological female body for quite some time, so I'm not sure which "method" would work best for the most fat decrease and lean increase.

Sorry if that doesn't make much sense. I'm really terrible at wording things when I'm confused. Basically, I just want to know what a ftm can do to lose the most weight the fastest. I don't eat much (I have Hypothyroidism, my weight is not due to overeating), and I love to run, and I've noticed that already, the T is giving me much more energy to be able to work out much more efficiently at home, but I still have the female curves and body fat areas.

Thank you!!! Again, I'm reaaally sorry if it's confusing at all!! And it's really nice to meet everyone! I'm so glad I can finally say I'm becoming who I really am! Woooooo!!

Suggestions, advice, comments, questions, ANYTHING is welcome and appreciated!! Thanks again 

[Deborah]

There is no difference between the male and female way of losing weight because all human bodies work the same way..  It is simply about burning more calories every day than you consume which is primarily controlled by what you eat.

I would suggest you get an account at myfitnesspal.com and get active in the diet and fitness forums there.  That will also provide you with an really good tool for tracking daily calories.  There are also really knowledgable people there that can help you develop good programs.

For your height, your weight is pretty high for a male.  It is around 100 pounds too high.  For reference, Arnold Schwarzenegger at the top of his bodybuilding career at 6'2" weighed around 220.

Running is great for helping to burn calories although you will be better off with longer sessions at a slower pace.  Weight training is great for shaping your body.  So you should do both.

Right now you should probably be eating about 1000 calories less than you burn each day which will give you a 2 lb loss each week.  If you burn a lot of calories working out you will still get to eat enough so it won't feel like starvation.  With weights you will get a lot stronger, but will not build a lot of muscle at a calorie deficit.  However, as you lose the fat layer the muscle will begin showing a lot more definition.  Once you get to a goal weight and body fat level you will eat a lot more and then can begin adding muscle mass.  Getting to goal weight will probably take about a year or a little more if you stick to it.

As for what you should eat, you need carbs protein and fat to be healthy.  You just need less of them than you currently eat.  Myfirnesspal will help you figuring out the required daily amount but with what you want to do I am guessing you need about 40% carbs, 30% protein, and 30% fat each day.

Higher T will raise the number of calories you burn each day just a little and will help with adding muscle.  It will also make recovery between workouts a little faster.  But your weight loss progress will be primarily affected in your kitchen by eating less than you do now.

Really, joining myfirnesspal will help you a lot.  I have been using it for a few years now.  If you do join and want a friend there for support let me know and I'll give you my username, although there I am in my male alter ego since I have been a member so long LOL.

Good luck on starting your path to fitness and health.  :-)


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[captains]

Hey man, congrats on starting T! Deborah gave you loads of really great information, imo. Some things I might add:

If you have a hard time dieting and haven't had strong success with it in the past, cutting 1000 might feel discouragingly difficult and hard to sustain (although Deborah is right that consistently eating 1000 kcal less than you're taking in rn will likely lead to a 2lb/week weight loss). In fact, given that your weight is linked to hypothyroidism, you might want to talk to your doctor about what caloric intake they recommend.

If you do want to diet a bit, I personally recommend doing some careful food tracking over the next week or so. Keeping a food journal will give you information about your current calorie intake as well as any eating trends you might not have noticed -- like always snacking at 3pm or having a soda every morning. Once your starting place is worked out, I feel like it's easier to start adjusting your diet in a healthy, informed way.

As for running, I'm personally a huge fan of the Couch to 5k training program! From your description, though, I wonder if your personality and fitness type may be suited for Fartlek training (http://www.runnersworld.com/tag/fartlek). I don't know that much about it myself, but it sounds like it could be a great option for you. Or maybe I'm just eager to find a new jogging buddy... 

Regardless, good luck!

[FTMax]

Hi Alex,

First - good for you for taking it upon yourself to lose the weight. I'll go through each of your points and try to respond to them (everyone else has done a great job, so if I miss anything, I'm sure they've got it).

I don't use MFP, but I do keep track of my calories on FitBit. As long as you have some way of monitoring what you're taking in, I think you're good. I know it's really helped me. Being able to see that, wow I just ate 3000 calories today and have sat on the couch the entire time - it's a wake up call. It makes things totally transparent. Figure out what your resting caloric burn is (Google BMR) and eat 500-1000 calories less than that. For reference, mine is 2800 per day, so I don't eat more than 1800 calories anymore.

For your diet, the simplest thing to do is just follow the calories in-calories out method and make sure what you're taking in is less than what you're burning. Macros like proteins and fats don't matter so much when you're trying to cut weight. They are more important when you're trying to gain healthy weight or maintain weight. Whatever calorie number you come up with, divide it out so that you're eating every 2-3 hours. You'll feel fuller this way and will be less likely to overeat.

Also - drink water. Drink at least 8oz of water every time before you eat. Hydration is important, and like spreading the calories out, drinking water will help you feel fuller and make you less likely to overeat.

Cardio is going to be most important for weight loss. You can lose weight lifting weights due to the caloric expenditure on the activity, but it typically doesn't get your heart rate up enough to burn as many calories in the same period of time. As an example, I can burn around 300 calories in half an hour of lifting weights. In the same amount of time running, I usually burn around 650-700. Cardio is a more worthwhile investment of your time from a weight loss standpoint. I'd say once you've lost 50-75% of the weight you want to lose, then start adding weight training into your routine so that you're toning up as well. You can totally do both at the same time, but if the goal is to immediately see a shift on the scale, cardio is going to be your best bet.

As far as goals, look up BMI charts for your height and work from there. I'm also 5'5" and I currently weight 190lbs. I'd like to drop my weight down to 135-145 before bottom surgery. That would put me in the normal weight range for my height. Since you have a condition that affects your weight, you should also talk to your doctor about your goals and see what a realistic weight should be for you.

There is a Facebook group for FTM Runners! Lots of good tips and advice there.

[JHeron]

Firstly I'm glad you're motivated to get healthier man good for you! One of the most important things you need to remember is to alternate your cardio, running is great exercise but it can be extremely taxing on your body (chin splints, rolled ankles etc) so since you do need to lose a good amount to weight i recommend alternating between running, swimming, bikes, stairs or ellipticals. Obviously your eating plan is a huge part of it as well remember that this shouldn't be a "diet" but instead a total lifestyle change because once you lose it you want to know how to keep it off.

Go to a nutritionist if you can afford it or look online to find the best foods for your goals. Remember to not starve yourself. Fun fact a man once lost over 100 lbs by not eating a single thing other than water and vitamins for a year. lol I DONT recommend doing that BUT know that when you start an eating plan you will feel as though you are starving at times but you're not and you wont die, it's just a change that your body needs to get used to. Best of luck.

[delalexandre]

Hi Alex,

First - good for you for taking it upon yourself to lose the weight. I'll go through each of your points and try to respond to them (everyone else has done a great job, so if I miss anything, I'm sure they've got it).

I don't use MFP, but I do keep track of my calories on FitBit. As long as you have some way of monitoring what you're taking in, I think you're good. I know it's really helped me. Being able to see that, wow I just ate 3000 calories today and have sat on the couch the entire time - it's a wake up call. It makes things totally transparent. Figure out what your resting caloric burn is (Google BMR) and eat 500-1000 calories less than that. For reference, mine is 2800 per day, so I don't eat more than 1800 calories anymore.

For your diet, the simplest thing to do is just follow the calories in-calories out method and make sure what you're taking in is less than what you're burning. Macros like proteins and fats don't matter so much when you're trying to cut weight. They are more important when you're trying to gain healthy weight or maintain weight. Whatever calorie number you come up with, divide it out so that you're eating every 2-3 hours. You'll feel fuller this way and will be less likely to overeat.

Also - drink water. Drink at least 8oz of water every time before you eat. Hydration is important, and like spreading the calories out, drinking water will help you feel fuller and make you less likely to overeat.

Cardio is going to be most important for weight loss. You can lose weight lifting weights due to the caloric expenditure on the activity, but it typically doesn't get your heart rate up enough to burn as many calories in the same period of time. As an example, I can burn around 300 calories in half an hour of lifting weights. In the same amount of time running, I usually burn around 650-700. Cardio is a more worthwhile investment of your time from a weight loss standpoint. I'd say once you've lost 50-75% of the weight you want to lose, then start adding weight training into your routine so that you're toning up as well. You can totally do both at the same time, but if the goal is to immediately see a shift on the scale, cardio is going to be your best bet.

As far as goals, look up BMI charts for your height and work from there. I'm also 5'5" and I currently weight 190lbs. I'd like to drop my weight down to 135-145 before bottom surgery. That would put me in the normal weight range for my height. Since you have a condition that affects your weight, you should also talk to your doctor about your goals and see what a realistic weight should be for you.

There is a Facebook group for FTM Runners! Lots of good tips and advice there.

Hey! Thanks so much! I was actually thinking of purchasing a Fitbit, since I keep hearing everyone's praise for it... is it worth it? I'm not even entirely sure what it is, to be honest. While I love running, I've never really been a big fan of pedometers or anything like that - I've never been a fitness person. But now, I suppose it should be part of my daily routine! Or at least, it will be once I lose the majority of my fat. 

I looked up my BMR and it's 2325. So I should be consuming around 1300-1700 calories a day or so? How fast would you predict I would lose weight with that approach? I don't want to be super unhealthy, but I'm also really impatient. One of the main reasons I initially decided to lose weight was because I have a very important wedding coming up (not mine, thank god) next May, and I want to look awesome haha. But now, it's more of a matter of just plain being healthy and fit and happy with how I look. Plus, you can never go wrong with a flat stomach and biceps.

I don't drink soda at all, but for some reason, water doesn't agree with me. Maybe I just don't drink enough of it, or maybe it's because every time I drink it, I happen to be running on an empty stomach. Either way, it upsets my stomach. I'm going to drink more of it though. Lots more. I'll keep that 8oz-for-each-meal thing in mind, thanks!

135-145lbs? Is that a healthy weight for our height? I looked up my most healthy weight and it said anywhere from 146-160lbs is good. And I'm 91lbs overweight, which is disgusting. Ugh. 

Once I lose the weight, I will most definitely be weight lifting and everything. It's going to be difficult because a lot of the people around me (particularly the people I live with and probably most ridiculously, my doctor) keep saying things like "man up and lift weights" and calling me a sissy boy because I happen to love pro soccer and running and hate football, etc. Just gender stereotypes that piss me off but don't even phase them. They don't even realize what they're saying hurts. 

Anyway, again, thank you so much! I hope you don't mind, I followed you on Tumblr haha. I'm delalexandre. I'm going to keep running and running and counting my caloric intake and how much I'm burning and I'll think about getting Fitbit.

[delalexandre]

Firstly I'm glad you're motivated to get healthier man good for you! One of the most important things you need to remember is to alternate your cardio, running is great exercise but it can be extremely taxing on your body (chin splints, rolled ankles etc) so since you do need to lose a good amount to weight i recommend alternating between running, swimming, bikes, stairs or ellipticals. Obviously your eating plan is a huge part of it as well remember that this shouldn't be a "diet" but instead a total lifestyle change because once you lose it you want to know how to keep it off.

Go to a nutritionist if you can afford it or look online to find the best foods for your goals. Remember to not starve yourself. Fun fact a man once lost over 100 lbs by not eating a single thing other than water and vitamins for a year. lol I DONT recommend doing that BUT know that when you start an eating plan you will feel as though you are starving at times but you're not and you wont die, it's just a change that your body needs to get used to. Best of luck.

Thanks for the reply! 

Yeah, I need to lose 90 or so lbs, and I have nowhere around here to swim, and for the moment I don't have any exercise equipment, so I'll probably stick to running for a while. I do plan on getting a gym membership or maybe using my school's free gym (although that's 40 minutes away) once I get the money. I have $1700 I have to pay off right now, and I'm part-time work, full-time student, so it's gonna take a bit haha.

But yeah, thanks! I'll remember to think of it as a life choice instead of a diet. I certainly don't ever want to get back to the weight I'm at now, or even close! 

[delalexandre]

Hey man, congrats on starting T! Deborah gave you loads of really great information, imo. Some things I might add:

If you have a hard time dieting and haven't had strong success with it in the past, cutting 1000 might feel discouragingly difficult and hard to sustain (although Deborah is right that consistently eating 1000 kcal less than you're taking in rn will likely lead to a 2lb/week weight loss). In fact, given that your weight is linked to hypothyroidism, you might want to talk to your doctor about what caloric intake they recommend.

If you do want to diet a bit, I personally recommend doing some careful food tracking over the next week or so. Keeping a food journal will give you information about your current calorie intake as well as any eating trends you might not have noticed -- like always snacking at 3pm or having a soda every morning. Once your starting place is worked out, I feel like it's easier to start adjusting your diet in a healthy, informed way.

As for running, I'm personally a huge fan of the Couch to 5k training program! From your description, though, I wonder if your personality and fitness type may be suited for Fartlek training (http://www.runnersworld.com/tag/fartlek). I don't know that much about it myself, but it sounds like it could be a great option for you. Or maybe I'm just eager to find a new jogging buddy... 

Regardless, good luck!

Thank you so much! I really am super excited about finally starting on the journey to becoming myself. 

I think I'll keep a food journal, yeah, to track my caloric intake. I'm going to drink like 4x my weight in water a day, haha. I'm almost scared to see my eating habits, though...

2lbs/week isn't so bad. I would like to ideally lose more a week, but I'm not sure how healthy that would be... and I did plan on talking to my doctor about my Hypothyroidism. I'd like to get on medications for it. I was scared to say anything about it when I saw him last because I was afraid he might refuse me my hormones because of it. 

And thanks! I'll definitely check out the couch to 5k program! That sounds fun! :L I was thinking about P90x or Insanity, also, but I don't want to kill myself haha. I do looooove running. It's weird, I think. Most people don't believe me when I say I love to run. It's not like I'm running marathons or even for long periods of time. I usually run for about 2 hours, maybe more if I'm upset, but that doesn't seem very long compared to most people. But seriously, people look at me like I'm crazy. Just because I'm fat doesn't mean I can't love the burn, people. 

[delalexandre]

There is no difference between the male and female way of losing weight because all human bodies work the same way..  It is simply about burning more calories every day than you consume which is primarily controlled by what you eat.

I would suggest you get an account at myfitnesspal.com and get active in the diet and fitness forums there.  That will also provide you with an really good tool for tracking daily calories.  There are also really knowledgable people there that can help you develop good programs.

For your height, your weight is pretty high for a male.  It is around 100 pounds too high.  For reference, Arnold Schwarzenegger at the top of his bodybuilding career at 6'2" weighed around 220.

Running is great for helping to burn calories although you will be better off with longer sessions at a slower pace.  Weight training is great for shaping your body.  So you should do both.

Right now you should probably be eating about 1000 calories less than you burn each day which will give you a 2 lb loss each week.  If you burn a lot of calories working out you will still get to eat enough so it won't feel like starvation.  With weights you will get a lot stronger, but will not build a lot of muscle at a calorie deficit.  However, as you lose the fat layer the muscle will begin showing a lot more definition.  Once you get to a goal weight and body fat level you will eat a lot more and then can begin adding muscle mass.  Getting to goal weight will probably take about a year or a little more if you stick to it.

As for what you should eat, you need carbs protein and fat to be healthy.  You just need less of them than you currently eat.  Myfirnesspal will help you figuring out the required daily amount but with what you want to do I am guessing you need about 40% carbs, 30% protein, and 30% fat each day.

Higher T will raise the number of calories you burn each day just a little and will help with adding muscle.  It will also make recovery between workouts a little faster.  But your weight loss progress will be primarily affected in your kitchen by eating less than you do now.

Really, joining myfirnesspal will help you a lot.  I have been using it for a few years now.  If you do join and want a friend there for support let me know and I'll give you my username, although there I am in my male alter ego since I have been a member so long LOL.

Good luck on starting your path to fitness and health.  :-)


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Wow, thanks for the really informative reply!

Yikes, I didn't know I was that overweight as a male. Gross!  but thanks, that definitely helped!

Oh, I was told that sprinting then walking is better because it's high intensity or something, but if I need to keep a pace, then I'll definitely try. It's hard for me, though. I can't run on treadmills because of it. 

A year doesn't sound too bad for how long it'll take to get where I want. As long as I get there, I can be patient. But is there any way, maybe, I could lose a little quicker? While I'm willing to be patient, if I can shed a couple more lbs a week, I'll be even happier. Especially since I have a wedding in May I want to look nice for. That'll actually probably be my first time wearing a suit and the first time my extended family will see me as a male.  I'm excited and super freaking nervous.

I've noticed already that I have more energy, and that when I do run or do push-ups or whatever else, I can do a lot more and I can do more reps with less time between to recover. It's pretty cool, I'm not gonna lie. I was running the other day and it felt GREAT to be able to run for longer periods of time without tiring out. I actually laughed out loud, which I'm sure sounded really weird (I don't know, I run with music lol).

I will definitely joining MFP. It'd be great to have someone there who also knows the gender struggle haha. I'll also be getting Fitbit, probably, as suggested by someone else. It's nice to meet you! Seriously, thank you so much for the thoughtful response! You're awesome 

[FTMax]

I love it. I like having all of my information in one app, I like the social parts of it (you can cheer on friends and challenge them to activities), and I like the high level of customer service that they have. The app itself is free, if you have an iPhone it can track your steps for you (kind of, it's not very good). But it would be a good way of seeing if the functionality is something you like.

Eating at a 1000 calorie deficit every week should enable you to lose 2lbs per week I believe. That's another thing FitBit will do - you put in your goals and it'll help you figure out how hard you need to work to achieve them by a certain date. I currently have it set to a 1000 calorie/day deficit and it estimates that I will be 135lbs by March 18th, 2016 if I stay on track.

135 is right in the middle of the healthy range if you're 5'5". Anywhere from 115-145 is considered healthy based on BMI. I honestly can't remember the last time I was 135, but I need to go into bottom surgery as close to that as possible. BMI only tells you so much though. It doesn't take into account the shape of your frame or your body fat percentage. I'm currently considered overweight bordering on obese, but I have 20% body fat. So don't get too hung up on numbers if what matters most to you is how you look and feel!

No problem! I will follow you back when I hop on there later. If you do end up getting a FitBit, let me know. I'll be your friend on there too

[RaptorChops]

Congrats my friend on the beginning of a new life!

I also have the same problem where I start doing something and then I stop. I've been trying to keep myself motivated by (this might sound weird) checking out other trans guys who have been working out. Many of them have really dedicated themselves and I love that. I feel like if I dedicate myself I will get in shape like them.

I use the Bodyspace app on my phone and you can check out different types of work outs for whatever you want such as weightloss, strength, cardio, etc. It's really nice to have so you know what work outs to do. It also shows you videos on how to do the work outs and all that as well. Treat your body as male when you are eating and working out so you can get that male figure. I tried counting calories but I hated it so I just started trying to eat better and cook my own foods.  I try to eat natural and organic foods too, it's a little pricey but it is worth it and your body will tip it's hat to you. Good luck

[delalexandre]

Congrats my friend on the beginning of a new life!

I also have the same problem where I start doing something and then I stop. I've been trying to keep myself motivated by (this might sound weird) checking out other trans guys who have been working out. Many of them have really dedicated themselves and I love that. I feel like if I dedicate myself I will get in shape like them.

I use the Bodyspace app on my phone and you can check out different types of work outs for whatever you want such as weightloss, strength, cardio, etc. It's really nice to have so you know what work outs to do. It also shows you videos on how to do the work outs and all that as well. Treat your body as male when you are eating and working out so you can get that male figure. I tried counting calories but I hated it so I just started trying to eat better and cook my own foods.  I try to eat natural and organic foods too, it's a little pricey but it is worth it and your body will tip it's hat to you. Good luck

Thanks for the reply! Nice to meet you, friend.

Haha yeah, I do the same thing. I see so many transguys with amazing pecs and biceps and figures and I just hope one day I can get there. They'll be my inspiration until then.

Tumblr and ->-bleeped-<- are full of them. I feel like I piss people off with my consistent reblogging and posting of transguys and their hot bods. hahaha

[delalexandre]

I love it. I like having all of my information in one app, I like the social parts of it (you can cheer on friends and challenge them to activities), and I like the high level of customer service that they have. The app itself is free, if you have an iPhone it can track your steps for you (kind of, it's not very good). But it would be a good way of seeing if the functionality is something you like.

Eating at a 1000 calorie deficit every week should enable you to lose 2lbs per week I believe. That's another thing FitBit will do - you put in your goals and it'll help you figure out how hard you need to work to achieve them by a certain date. I currently have it set to a 1000 calorie/day deficit and it estimates that I will be 135lbs by March 18th, 2016 if I stay on track.

135 is right in the middle of the healthy range if you're 5'5". Anywhere from 115-145 is considered healthy based on BMI. I honestly can't remember the last time I was 135, but I need to go into bottom surgery as close to that as possible. BMI only tells you so much though. It doesn't take into account the shape of your frame or your body fat percentage. I'm currently considered overweight bordering on obese, but I have 20% body fat. So don't get too hung up on numbers if what matters most to you is how you look and feel!

No problem! I will follow you back when I hop on there later. If you do end up getting a FitBit, let me know. I'll be your friend on there too

Which is the best Fitbit? I don't care about price at all, I just want something that will give me the most immersive, worth-it experience and support. Are they waterproof? i'd assume at least water-resistant since there are probably plenty of swimmers out there who use it.

I won't be too obsessed with the basic numbers - I'll also be measuring my waist and shoulders so I don't have to rely so much on the scale. I want to be able to see the difference in the mirror. With that and the changes T will cause, I probably won't even recognize myself hahaha. Or maybe I'll finally see myself, if that makes sense.

And woo! You can do it! That feature sounds really nice. I'd like something to be able to tell me "hey, if you stick with it, you'll be 140lbs by xx!"

[FTMax]

I prefer the ones you wear on your wrist. Otherwise I'd probably forget to put it on everyday. I have the Charge. It's about as high end as you'd need to go for daily use. That or the Flex are what I would recommend. They are not waterproof! And they recommend that you take them off even if you're just showering.

Aside from activities that involve taking steps (running, walking, jogging, hiking, etc.), you wouldn't get any additional info for other activities unless you get one with a heart rate monitor. It wouldn't help track anything cycling or swimming related with the FitBit itself. You can add activities into the app and keep track of calories burned, but it isn't going to track them for you like it would if you went for a walk. I think the heart rate models are more accurate in that regard, but it really isn't necessary unless the majority of your activity is coming from a kind of exercise that doesn't involve taking steps.

I really like numbers in general, so I think it's super awesome to see all the trending data. There's a point in mine right now where you can see I started actually caring

[Deborah]

The problem with loosing too much weight too fast is that you will start loosing a lot of lean body mass (muscle) along with the fat.  That will most definitely work against your goals. 

With a lot to lose you can probably drop up to about 3 pounds per week safely for a while.  But don't get to focused on a really fast reduction.  You will end up eating so little that it can mess with your metabolism and isn't sustainable for life.

You need to eat less to lose the weight but at the same time eat enough to preserve lean body mass and maintain enough energy to keep working out.

The sprinting is not bad but by itself will not develop your cardiovascular system.  It also is pretty strenuous and if done too often can lead to some kind of injury.  Google C25K.  That is a good program to add to build a basic running capability that you can build from.

For strength training there are two similar programs that I recommend either of which will make you a lot stronger pretty quickly.  These are "Stronglifts". Or "Starting Strength".  Both programs involve heavy compound movements that will build your entire body.  These are deadlifts, squats, overhead press, bench press, and either bent over rows or power clean.  You will need to access a gym unless you have a home set up with a squat rack, bench, and Olympic weight set.

You can get the Stronglifts program free on the Internet and the Starting Strength book on Amazon.


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[RaptorChops]

If I was a gay transman I'd be sweating over Aydian Dowling. Dude has an absolutely perfect body. He's worked really hard and I hope one day I can get there .

[FTMax]

I wanted to +1 the recommendation for C25K. It's good.

And also Freeletics. I just started it the other day and it's so much fun. It's a free app with body weight workouts that you do for time (similar to Crossfit if you're familiar). There's also an upgraded version where they track your progress and give you a meal plan. It's cheaper than a gym membership.

[Venus]

I'll counter what others said about it being the same losing weight regardless of gender... I don't think that's true. See, for guys... muscles burn more fat, so the more muscle you have the more fat you'll burn and as a guy it's much easier to gain muscle mass which in turn means it's easier to burn more fat. Better still, if you're working out enough as a guy you can basically eat whatever you want (within reason).

Now, I'll tell you this: Dieting does not work, not for anybody. You diet, you lose weight, and then once you're happy with your results you go back to your old habits and what's this? You just lost all of your progress! No, diets don't work. If you want to take weight off and keep it off what you need is a lifestyle change.

You don't need to just eat a stick of celery for every meal, it's not that dreary. Just make smaller proportions of what you already like eating, cut out the worst things that you enjoy eating and only have them occasionally as a reward, and stop drinking soda entirely. Drink water. Just doing that will make for an incredible diet that doesn't taste nasty and it's sustainable. Maybe you can incorporate some healthier choices (that taste reasonable) in later on, but this is a good start.

The biggest thing is exercise. Just dieting alone isn't going to do a whole lot. You've gotta get your body moving, your muscles working, and your heart racing. For each muscle group what you ideally want to shoot for is one "pushing" exercise and one "pulling" exercise. This is the mechanism you use to work the muscle group. So for instance if you're pulling a bar back with your arms that's pulling. If you're pushing a bar forward, that's pushing. Pretty simple. For guys, you want heavy weights and no more than 5 reps. If you can do more than 5 then it's too light and won't be building muscle mass. Once you're ready for toning then that's when you want to do more reps with lighter weights.

To lose weight you'll still have to do lots of cardio. Once one method gets too easy, switch to another and throw your body off so it can't just build muscles towards one activity. For instance, run on a treadmill for a few weeks then switch to a bike, then switch to an elliptical, then switch to ones without any machine, then back to the treadmill. Oh and if you feel like you're about to die while doing cardio... that's perfectly normal, and you should probably keep going lol.

Oh and google "BodBot" it's like your own personal trainer, nutritionist, and coach for free. It might not be as good as the real deal but if you're strapped for cash it should help.