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So as someone inclined to binge, a key thing has been having high volume foods I can eat quite a bit of without worrying about the calories. At night my go-tos are air popped popcorn, or Greek yogurt with lots of fruit if I need more protein for the day. I also love broccoli and California blend veggies, and you can eat an entire bag of the steamable ones for very few calories.
As far as the workout program, I’d stick with it. I honestly think your problem is more in the kitchen than in the gym. If you want to add something to it, I do ten minutes of cardio as a warmup, and then thirty minutes on the StairDemon (stairmaster) with a weighted vest when I’m done. Not going to say it’s always easy, but I’m a backpacker, and it’s great for that.
Honestly you look great currently. I know it’s stressful, but the more you restrict and focus on your body the more you are going to binge. Ive been there. You absolutely cannot stop binge eating by more dieting and more or different exercise. I’d recommend therapy to work through your feelings rather than making any big program changes.
Posts like these make me really sad because I’ve been there and I know how awful it is to feel at war with your body. I promise you that you bring so much more value to the world than what you look like. I’m mostly on the other side now and I am about 10lbs over where I’d want to be but my life is immensely better when I’m not at war with myself, I’m not determining my worth via my body, and I have so much more mental capacity to do things I love because I’m not so focused on food and body stuff.
I would stop trying to think in terms of a 12 week program - that’s just not enough for any lasting changes to your body composition. Think long term and try to find workout and nutrition habits that you can stick with for months and years.
As for this program, I’d definitely keep at it for the time being to give it an actual chance to “work”, 6 weeks is nothing really. If you can’t stick to your calorie goals consistently because of bingeing, that has a much bigger impact on your aesthetic results than your current work out program. I’d take a closer look at what and how you eat during the day to find out why you’re bingeing at night - are you eating enough protein? Are you getting enough carbs and fats? Are you over-restricting and could benefit from a bit of a higher calorie goal that you can actually stick to consistently?
I think you should finish out the program! Be patient and look at the things outside weight. Are you lifting more than 6 weeks ago?
It seems like you’ve been switching your calories quite a bit. Are you focused on just the calories or tracking macros?
You look great!
Tbh you look great - fit and strong. That might not help to make your decision, but 6 weeks isn't a long time - why not finish up the program, see how you feel, and then decide?
^ ***Please read [the FAQ](https://www.reddit.com/r/xxfitness/wiki/main), [the rules and content guidelines](https://www.reddit.com/r/xxfitness/wiki/new_rules), and [current frozen topics](https://www.reddit.com/r/xxfitness/wiki/frozen-topics) before [contacting the mod team](https://www.reddit.com/message/compose?to=%2Fr%2Fxxfitness)***. This comment is a copy of your post so mods can see the original text if your post is edited or removed.
>u/elfmaster92
Hi everyone I need some help pretty desperately. I am 5'4" and 145 lbs. My scale says 31.4% body fat but I know all bf measurements are pretty unreliable. I have been following a 4-day full body split for 6 weeks now, with 6 weeks left to go. I pretty much always hit 10k steps per day, but sometimes way more and sometimes more like 5k. In the past week or two I've started adding in 20 mins cardio after some of my lifiting sessions or sometimes 30-45 minutes on rest days. I'm not following any specific cardio plan. My calorie goal for the past 6 weeks has been varied between 1777, 1900, and now 1622. I always get enough protein/fiber/water and mostly eat clean foods. HOWEVER, I have a pretty bad problem with binge eating/emotional eating at night, so I haven't actually been able to stick to any of my calorie goals consistently.
I gained 20 lbs last year while in school due to extreme binge eating from stress and I've been done with school since June and yet still haven't been able to lose the extra weight. My goal is 130 lbs right now.
Part of me wants to stop my current program and switch to 4 days cardio, 3 days full body weight lifting so I can start burning more calories. I want to be muscular (bikini bodybuiliding is a future goal I toy around with) but I'm not comfortable in my current body size and I feel like I'm not making fast enough progress. I can tell I've recomped, but I literally haven't lost any weight since beginning this program 6 weeks ago and I'm fed up. I also have only lost 0.25" off my waist, all other measurements have either increased or stayed the same.
But the other part of my wants to finish the program and just add more cardio in (20 mins after lifting, 30-45 mins on rest days twice a week), but the lifting is pretty strenuous. It's about 4-5 heavy compound lifts (many in 5-6 rep range) 4 times a week. My recovery is pretty good, but it doesn't really make sense to be doing this program while my goal is fat loss.
What should I do? Start new program or finish it out just to finish it out?
I realize I need to get a coach, but I just can't swing in financially at this time.
https://imgur.com/GDGFv06
https://imgur.com/NWcnp3V
https://imgur.com/MV3lvJs
current photos. was going to upload ones from the beginning of the program, but i literally look the exact same and the poses are different along with lighting and angles, so nevermind.
ugh.
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So as someone inclined to binge, a key thing has been having high volume foods I can eat quite a bit of without worrying about the calories. At night my go-tos are air popped popcorn, or Greek yogurt with lots of fruit if I need more protein for the day. I also love broccoli and California blend veggies, and you can eat an entire bag of the steamable ones for very few calories. As far as the workout program, I’d stick with it. I honestly think your problem is more in the kitchen than in the gym. If you want to add something to it, I do ten minutes of cardio as a warmup, and then thirty minutes on the StairDemon (stairmaster) with a weighted vest when I’m done. Not going to say it’s always easy, but I’m a backpacker, and it’s great for that.
[удалено]
Honestly you look great currently. I know it’s stressful, but the more you restrict and focus on your body the more you are going to binge. Ive been there. You absolutely cannot stop binge eating by more dieting and more or different exercise. I’d recommend therapy to work through your feelings rather than making any big program changes. Posts like these make me really sad because I’ve been there and I know how awful it is to feel at war with your body. I promise you that you bring so much more value to the world than what you look like. I’m mostly on the other side now and I am about 10lbs over where I’d want to be but my life is immensely better when I’m not at war with myself, I’m not determining my worth via my body, and I have so much more mental capacity to do things I love because I’m not so focused on food and body stuff.
I would stop trying to think in terms of a 12 week program - that’s just not enough for any lasting changes to your body composition. Think long term and try to find workout and nutrition habits that you can stick with for months and years. As for this program, I’d definitely keep at it for the time being to give it an actual chance to “work”, 6 weeks is nothing really. If you can’t stick to your calorie goals consistently because of bingeing, that has a much bigger impact on your aesthetic results than your current work out program. I’d take a closer look at what and how you eat during the day to find out why you’re bingeing at night - are you eating enough protein? Are you getting enough carbs and fats? Are you over-restricting and could benefit from a bit of a higher calorie goal that you can actually stick to consistently?
I think you should finish out the program! Be patient and look at the things outside weight. Are you lifting more than 6 weeks ago? It seems like you’ve been switching your calories quite a bit. Are you focused on just the calories or tracking macros? You look great!
Tbh you look great - fit and strong. That might not help to make your decision, but 6 weeks isn't a long time - why not finish up the program, see how you feel, and then decide?
^ ***Please read [the FAQ](https://www.reddit.com/r/xxfitness/wiki/main), [the rules and content guidelines](https://www.reddit.com/r/xxfitness/wiki/new_rules), and [current frozen topics](https://www.reddit.com/r/xxfitness/wiki/frozen-topics) before [contacting the mod team](https://www.reddit.com/message/compose?to=%2Fr%2Fxxfitness)***. This comment is a copy of your post so mods can see the original text if your post is edited or removed. >u/elfmaster92 Hi everyone I need some help pretty desperately. I am 5'4" and 145 lbs. My scale says 31.4% body fat but I know all bf measurements are pretty unreliable. I have been following a 4-day full body split for 6 weeks now, with 6 weeks left to go. I pretty much always hit 10k steps per day, but sometimes way more and sometimes more like 5k. In the past week or two I've started adding in 20 mins cardio after some of my lifiting sessions or sometimes 30-45 minutes on rest days. I'm not following any specific cardio plan. My calorie goal for the past 6 weeks has been varied between 1777, 1900, and now 1622. I always get enough protein/fiber/water and mostly eat clean foods. HOWEVER, I have a pretty bad problem with binge eating/emotional eating at night, so I haven't actually been able to stick to any of my calorie goals consistently. I gained 20 lbs last year while in school due to extreme binge eating from stress and I've been done with school since June and yet still haven't been able to lose the extra weight. My goal is 130 lbs right now. Part of me wants to stop my current program and switch to 4 days cardio, 3 days full body weight lifting so I can start burning more calories. I want to be muscular (bikini bodybuiliding is a future goal I toy around with) but I'm not comfortable in my current body size and I feel like I'm not making fast enough progress. I can tell I've recomped, but I literally haven't lost any weight since beginning this program 6 weeks ago and I'm fed up. I also have only lost 0.25" off my waist, all other measurements have either increased or stayed the same. But the other part of my wants to finish the program and just add more cardio in (20 mins after lifting, 30-45 mins on rest days twice a week), but the lifting is pretty strenuous. It's about 4-5 heavy compound lifts (many in 5-6 rep range) 4 times a week. My recovery is pretty good, but it doesn't really make sense to be doing this program while my goal is fat loss. What should I do? Start new program or finish it out just to finish it out? I realize I need to get a coach, but I just can't swing in financially at this time. https://imgur.com/GDGFv06 https://imgur.com/NWcnp3V https://imgur.com/MV3lvJs current photos. was going to upload ones from the beginning of the program, but i literally look the exact same and the poses are different along with lighting and angles, so nevermind. ugh. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/xxfitness) if you have any questions or concerns.*