Praying for the best.

11. DOCUMENT PROGRESS!!!!! I cannot stress this enough! I almost gave up, it was by chance that I wore a shirt that was in a demo video I made that I compared myself to that I was able to see my progress. Take pictures! The scale lies! Take measurements too throw the scale in the trash!

10. Mental fitness is part of the game. If your head isn't on right, you will struggle to keep going, the brain is such an important muscle, show it the respect it needs.

9. Get a trainer, friend, person to hold you accountable. You don't need to workout with them, but having them go with you regularly helps build the initial habit. Make friends at your gym, i promise they are nicer than you might think. It starts with asking for a spot, and blooms from there.

8. Don't bully yourself for a bad day, or bad week. Workout even if you are eating bad. Pick up the pieces when you can, but stay on the work. Be it the diet or training, every little bit counts but we are human, it is t easy. Find your breaking points and plan to overcome them.

7. 3-4 days is sustainable, don't box yourself in to needing 5 days. Even 1-2 days is good, just get started and get consistent. I personally do 2 days on, 1 off. This works for me, just try not to go more than 3 days without working, not mandatory, just a goal.

6. Sugar bad...buuuuut, it's so darn good. If you need something sweet, eat it right after your workout. To simplify, we want to avoid spiking our insulin pretty much wheneverwe can help it. But after a workout we are in a kind of null zone. Yes the calories matter but the insulin won't spike.

5. Time under tension, increase it. 10 push ups is good, 5 push-ups with a 2-3 second down/up time is great. Aside increases stamina, and helps keep form locked in with the need to go slower. Allows you to ensure the movement is correct. It also burns more of those calories.

4. Form is more important than amount. Simply being able to LIFT the weight isn't enough. Not even talking about injury risk here, simply pushing the weight correctly will make a dramatic difference in losses and gains. Lift 10 lbs correctly is infinitly better than 50 incorrectly.

3. Calorie deficit is what loses you weight. Lifting weights tears muscles, requiring lots of calories to move the weight and then even more to repair the muscles, making it easier to be in a deficit.

2. Cardio is great but isn't going to lose you weight. I do 15 minutes of cardio at the end of my workout, 4 times a week. I was military, I ran a ton, was still fat. Cardio is a lot of work and should be done, but you stop burning calories once you stop

1. There is no such thing as bad foods or good foods, it's all just food. Everything is an amount of carbs, fats and proteins, and having a proper diet simply means having them in alignment.

It's not perfect but it helps a lot. Specifically get the flavors that attract you the most. "Tastes like a glazed donut from dunkin?" Better than an actual one. Best of wishes, you got this!

In my experience it's not sustainable to just say "I'm not hungry." If you can afford it, get any protein supplement you like, along with other high protein snacks. Even if you aren't working out, protein is filling and hard for your body to burn for fuel quickly making you satisfied longer.

No you are on it. I can tell it's working. Leg press is 610, Sumo deadlift is 225, back squat is 185, incline benchpress is 155. All very good. 15 minutes of cardio at 145-150 bpm is getting so much easier.

The glysemic difference is negligable. Eat white rice it's fine, you can get fiber in other places. Yes by all accounts it is healthier but, not enough to stress over.

On my own weight loss journey and what I have discovered is: Weight is a bad measure of fitness. I started at 291lbs, 3.5 months ago. Since then I have lost 3 inches pretty much everywhere. But I still weight 283. Progress may look different than we envision.

Art is AI meaning it is stolen. I would rather see a crude drawing of this that was actually done by you instead of this. Shame on you.