New guy from Denmark

[t0mm0w]

Hello Guys,

I am a 35 year old male from Denmark, i am married to my wife, i have 2 small kids aged 6 and 4, we live in our house and i work as Head of Development at a software development company that i am part-owner of, this also means a lot of sitting.

So a brief introduction as to why i am here would start at end of july 2023.

I have been through somewhat of a transformation dating back to the end of July 2023, around this time i decided that i wanted to do something about my body. I wanted to get strong in order to be dangerous if a situation comes up where that is required. I know it sounds a bit rough in the descrption, but it is more meant like self-defense and protection of myself and my family than i need to go out and become a hostile warrior.

When i started my "journey" in august 2023 i weighed in at 122.8kg (270lb).
Today early january 2024 i weigh in at 98.7kg (217lb)

So over a period of 21 weeks i have dropped rougly 24kg (53lb) in weight.
This is an achievement which i am proud of, however this is not my end goal, this is but a positive sideeffect to where i am going and i find this fact the most relatable for the people who ask me what difference they notice in me.

What i feel most proud of is my mental change and my progress in weights from start to where i am today. I no longer don't want to train, i just train. I don't avoid the stairs at home, i welcome the trips up and down. I am more in control of many aspects of my life spanding from my food to how i handle hard elements in life as well as having goals both professionally and personally and putting myself in situations that are not always within my comfort zone. In relation to my weight progress i can definately feel and track the development from beeing a rookie and learnig about RepMax and increasing weight continously as well as setting new PR's along the way, but also an important take is that i can see my muscles and i have a better connection to both muscles and my body in general.

But as i mentioned previously in my introduction i wanted to get stronger, and the way i see it is that i first want to drop the weight so i can see my muscles better, but i want to do it in a healthy way so my process for achieving the current 24kg and reaching around 85kg (188lb) is to do it while lifting weights thus getting stronger as well as loosing weight.

So during the 21 weeks i have been focusing on 3 primary items:
1 - Eating around og below 2100kcal pr. day - i used an app tracking my calories
2 - Getting around 1.2gram of protein pr. kg. - i bought protein powder and creatine for daily consumption as well as pre-workout for training days.
3 - Weightlifting 2-3 times a week focusing on a 3 day split of back/biceps, Chest/shoulder and Leg/triceps/core. I also use an app to track my splits, reps and weights so i can progressively track my progress.

But i feel that I have now reached a point where it is a part of my everyday life, i feel that i can contribute with own experiences but i also know that it will take a long time to master a subject, so i have tried to locate a community where i could potentially learn, socialize and develop my knowledge along with my transformation process.

So the above is the introduction and reason why i am here and writing this text.
The rules apply well to me as my initial thought was to sit back and look at the flow and how does it work of the forum and then see if i could engange in any threads/subjects that i find in here.

If you have reached this far then good job

i look forward to beeing curious.

 

[Trenbolonely]

Great job in the weight loss and developing a healthier lifestyle, welcome

 

[CJ]

You're not eating enough protein. Aim for 1.8-2.2 g/kg. Use the higher end of that range during weight loss. You don't want to lose muscle mass, which your body will use if you don't consume enough amino acids.

 

[t0mm0w]

You're not eating enough protein. Aim for 1.8-2.2 g/kg. Use the higher end of that range during weight loss. You don't want to lose muscle mass, which your body will use if you don't consume enough amino acids.

I have also read a lot about what is recommended, what is scientifically proven and general experiences and i find that there are so many opinions about this, and not only this part but around many aspects of the bodybuilding subject that at some point i just said, i am going to go for 1.2 because that seems within reach without too much hassle and i can adjust along the way.

I think my biggest "fear" in regards to this goal is that i do not focus so much on what i eat as long as it aid my day to day life with two kids and a 40 hour work week, so it often comes down to, as long as i stay below my calorie intake of 2100kcal, then the day is generally a succes and then the protein intake is secondary.

I can also feel that as i am writing this, my head says (let me loose the weight first, then i can scoop a lot of protein powder when i have to build the body up so we can see the muscle) And it might not be the optimal solution.

I currently have some excess fat around my body, primarily focused around my hips, thighs and core torso, and i am not confident that i can "convert" that fat into muscle as once again, i have read tons of contradicting statements around this subject of fat to muscle subject on the internet.

But i will try to do so, and thank you for your reply

 

[CJ]

I have also read a lot about what is recommended, what is scientifically proven and general experiences and i find that there are so many opinions about this, and not only this part but around many aspects of the bodybuilding subject that at some point i just said, i am going to go for 1.2 because that seems within reach without too much hassle and i can adjust along the way.

1.2 g is fine for the general population. But for those looking to maximize and preserve muscle tissue, such as yourself, 1.8-2.2 g/kg is clear in the literature. Look at the PROPER studies, you're not just sitting on a couch.

I think my biggest "fear" in regards to this goal is that i do not focus so much on what i eat as long as it aid my day to day life with two kids and a 40 hour work week, so it often comes down to, as long as i stay below my calorie intake of 2100kcal, then the day is generally a succes and then the protein intake is secondary.

While calorie intake is the top priority, adequate protein intake is a very important runner up.

I can also feel that as i am writing this, my head says (let me loose the weight first, then i can scoop a lot of protein powder when i have to build the body up so we can see the muscle) And it might not be the optimal solution.

That's completely backwards thinking. That's how people end in the worst possible scenario, they become skinny fat. Horrible, horrible look.

I currently have some excess fat around my body, primarily focused around my hips, thighs and core torso, and i am not confident that i can "convert" that fat into muscle as once again, i have read tons of contradicting statements around this subject of fat to muscle subject on the internet.

Fat can NOT convert into muscle, or vice versa. There is no way for the body to do this. Fats are hydro carbons, proteins are nitrogen based. You're asking fur the impossible to happen.

But i will try to do so, and thank you for your reply

If you want the best possible outcome, up your protein intake. I don't know you, I have no reason to lie to you.

 

[t0mm0w]

1.2 g is fine for the general population. But for those looking to maximize and preserve muscle tissue, such as yourself, 1.8-2.2 g/kg is clear in the literature. Look at the PROPER studies, you're not just sitting on a couch.

While calorie intake is the top priority, adequate protein intake is a very important runner up.

That's completely backwards thinking. That's how people end in the worst possible scenario, they become skinny fat. Horrible, horrible look.

Fat can NOT convert into muscle. There is no way for the body to do this. Fats are hydro carbons, proteins are nitrogens. You're asking fur the impossible to happen.

If you want the best possible outcome, up your protein intake. I don't know you, I have no reason to lie to you.

Just for the record i don't believe you are lying to me nor lead me astray I very much appreciate the sparring and the time you take to help me

My idea about my reply was just to let you in on my thoughts and my process up untill now, not make it seem like i went into defence and had to rectify my current choices, the feedback i get is exactly what i want as i do not have anyone around me to talk about this.

I love the feedback you give on on my backwards thinking as it is small resetting of my mind chip that needs to be done in order to achieve what i want.
This is precicely the reason for sparring and joining a forum like this as it provides me with options that i did not think of myself so thank you for the tough love

So i will think about how i can up my protein intake to around 200grams a day in order to build the muscle up as optimal as possible.

 

[CJ]

Just for the record i don't believe you are lying to me nor lead me astray I very much appreciate the sparring and the time you take to help me

My idea about my reply was just to let you in on my thoughts and my process up untill now, not make it seem like i went into defence and had to rectify my current choices, the feedback i get is exactly what i want as i do not have anyone around me to talk about this.

I love the feedback you give on on my backwards thinking as it is small resetting of my mind chip that needs to be done in order to achieve what i want.
This is precicely the reason for sparring and joining a forum like this as it provides me with options that i did not think of myself so thank you for the tough love

So i will think about how i can up my protein intake to around 200grams a day in order to build the muscle up as optimal as possible.

I wasn't taking it as you being defensive, I was just trying to be point in my responses, as I was getting ready for work. It's early morning here on the east coast of the US.

Here's a study that's VERY similar to your current protein intake and the amount I suggested, in individuals engaged in weight training, while in a calorie deficit. The higher protein group gained muscle and lost more fat vs the lower protein group. Thats exactly what you want, more muscle, less fat...

Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial - PubMed

Our results showed that, during a marked energy deficit, consumption of a diet containing 2.4 g protein · kg(-1) · d(-1) was more effective than consumption of a diet containing 1.2 g protein · kg(-1) · d(-1) in promoting increases in LBM and losses of fat mass when combined with a high volume...

pubmed.ncbi.nlm.nih.gov

Remember when you look at studies, you want to look at studies that are similar to your situation. The amount of daily protein needed for the average sedentary person is vastly different from those engaged in resistance training. You're damaging muscle while training, it needs to be repaired. You're trying to get bigger and stronger, more protein is needed.

 

[t0mm0w]

Great! Thanks for the link

I can see that i need to pump up my protein numbers i will do that for sure.
Thank you for your effort, i appreciate it.

 

[Thrawn]

Welcome! In l 1984 I spent a summer with my nanny on her family farm in Denmark.

 

[software]

i am going to go for 1.2 because that seems within reach without too much hassle and i can adjust along the way.

You put in the work to lose 50lbs in 6 months. don't be a bitch now; deal with the hassel.

 

[t0mm0w]

You put in the work to lose 50lbs in 6 months. don't be a bitch now; deal with the hassel.

Yeah, i will change up some things to get more protein

 

[YOURMUSCLESHOP]

Hello Guys,

I am a 35 year old male from Denmark, i am married to my wife, i have 2 small kids aged 6 and 4, we live in our house and i work as Head of Development at a software development company that i am part-owner of, this also means a lot of sitting.

So a brief introduction as to why i am here would start at end of july 2023.

I have been through somewhat of a transformation dating back to the end of July 2023, around this time i decided that i wanted to do something about my body. I wanted to get strong in order to be dangerous if a situation comes up where that is required. I know it sounds a bit rough in the descrption, but it is more meant like self-defense and protection of myself and my family than i need to go out and become a hostile warrior.

When i started my "journey" in august 2023 i weighed in at 122.8kg (270lb).
Today early january 2024 i weigh in at 98.7kg (217lb)

So over a period of 21 weeks i have dropped rougly 24kg (53lb) in weight.
This is an achievement which i am proud of, however this is not my end goal, this is but a positive sideeffect to where i am going and i find this fact the most relatable for the people who ask me what difference they notice in me.

What i feel most proud of is my mental change and my progress in weights from start to where i am today. I no longer don't want to train, i just train. I don't avoid the stairs at home, i welcome the trips up and down. I am more in control of many aspects of my life spanding from my food to how i handle hard elements in life as well as having goals both professionally and personally and putting myself in situations that are not always within my comfort zone. In relation to my weight progress i can definately feel and track the development from beeing a rookie and learnig about RepMax and increasing weight continously as well as setting new PR's along the way, but also an important take is that i can see my muscles and i have a better connection to both muscles and my body in general.

But as i mentioned previously in my introduction i wanted to get stronger, and the way i see it is that i first want to drop the weight so i can see my muscles better, but i want to do it in a healthy way so my process for achieving the current 24kg and reaching around 85kg (188lb) is to do it while lifting weights thus getting stronger as well as loosing weight.

So during the 21 weeks i have been focusing on 3 primary items:
1 - Eating around og below 2100kcal pr. day - i used an app tracking my calories
2 - Getting around 1.2gram of protein pr. kg. - i bought protein powder and creatine for daily consumption as well as pre-workout for training days.
3 - Weightlifting 2-3 times a week focusing on a 3 day split of back/biceps, Chest/shoulder and Leg/triceps/core. I also use an app to track my splits, reps and weights so i can progressively track my progress.

But i feel that I have now reached a point where it is a part of my everyday life, i feel that i can contribute with own experiences but i also know that it will take a long time to master a subject, so i have tried to locate a community where i could potentially learn, socialize and develop my knowledge along with my transformation process.

So the above is the introduction and reason why i am here and writing this text.
The rules apply well to me as my initial thought was to sit back and look at the flow and how does it work of the forum and then see if i could engange in any threads/subjects that i find in here.

If you have reached this far then good job

i look forward to beeing curious.

Welcome to UG

 

[Rickt]

Hi.
These one line intros really do take a lot of time to read. I like the ones that just say hi I'm new.
Anyhow congrats on the weightloss. And follow the advice given and keep your motivation and you will reach your goal.