I’ve been trying to look on Google Maps and yelp but no luck. Not particularly looking to see if it’s sold at a restaurant but at a grocery store so I can just pick up and go.

I started going to the gym 5-7 days a week starting December 26th last year.

Glute Day:

I have short glutes and want them to appear longer with a shelf like appearance. I’m considering trying the seated hip abductor machine again but my gym only has one and it’s annoying since it’s always taken. Ever since I’ve started I’ve seen more roundness in my glutes and I no longer have that “frog butt” appearance.

Bulgarian Split Squats
3 sets of 8 reps for each leg
Two last sets to failure

Sumo Squat(Dumbell)
3 sets of 8 reps
Two last sets to failure

Hip Thrust(Smith Machine)
3 sets of 8 reps
Two last sets to failure

Standing cable glute kickbacks
3 sets of 8 reps for each leg
Two last sets to failure

Arm Day:

I want to build strength and bone destiny. Until recently I learned that I have been ego lifting most of the time with arms and changing them to be seated has made my form when better and I’ve been hitting them more effectively.

Seated Lateral Raise(Dumbell)
3 sets of 8 reps
Two last sets to failure

Upright row(Dumbell)
3 sets of 8 reps
Two last sets to failure

Triceps extension(Dumbell)
3 sets of 8 reps
Two last sets to failure

Seated Overhead press(Dumbell)
3 sets of 8 reps
Two last sets to failure

Seated hammer curl(Dumbell)
3 sets of 8 reps
Two last sets to failure

Seated incline curl(Dumbell)
3 sets of 8 reps
Two last sets to failure

Full Body Day:

To be honest I feel like this is day is unnecessary but at the same time I don’t know what I would do without it. It’s a day that crams in key muscles exercises like chest and legs that can’t fit in my other routines otherwise they would be too long(And I don’t have time for that).

Crunch(Machine)
4 sets of 8 reps
First set lighter weight
Two last sets to failure

Leg press horizontal(Machine)
4 sets of 8 reps
First set lighter weight
Two last sets to failure

Leg extension(Machine)
4 sets of 8 reps
First set lighter weight
Two last sets to failure

Chest Fly(Machine)
4 sets of 8 reps
First set lighter weight
Two last sets to failure

Lateral Lunge
3 sets of 20 reps(10 reps each leg)

Core Day:

I’ve had some lower back pain for a few years now and I learned that it can come from having a weak core. After implementing this day into my routine the back pain is way less now. Definitely won’t get rid of this day.

Plank
2 to 3 minutes

Dead Bug
3 sets of 6 reps(3 reps each leg)

Ab wheel
2 sets of 8 reps then 2 sets of 10 reps

Decline Crunch
4 sets of 8 reps
Last set to failure Standing cable

Farmers walk
3 sets of walking 85 yards

Back Day:

I’ve switched up the exercises recently learning that past ones would contribute to a wider back which I don’t want because I already have pretty board shoulders. I’ve changed it a bit so they’re more rear delt focused.

Rear delt reverse fly(Cable)
4 sets of 8 reps
First set lighter weight
Two last sets to failure

Rope straight arm pull down
4 sets of 8 reps
First set lighter weight
Two last sets to failure

Wide grip row(Cable)
4 sets of 8 reps
First set lighter weight
Two last sets to failure

Back Extension(Machine)
4 sets of 8 reps
First set lighter weight
Two last sets to failure

Please give out suggestions and tips that could make my routine better and more sustainable for the best results possible. Thank you!

I started this journey at 308lbs, I’m currently at 195lbs and I’m 5’7 F that’s 20. I wish I could visually show what I look like here but I’d say visually I still have a long way to go. The visual fat around my body has obviously reduced greatly but it’s still there. I do go to the gym consistently so my body will be toned in the long run, but I’m still in the bmi range where I still should be in a calorie deficit(And I don’t want to stop either).

Putting my estimates in a tdee calculator it states that around the 145lbs - 140lbs range is when I’ll be in the normal body category. For the bmi calculator, it says I’ll be when I hit 159lbs. However, my mom says(Don’t want to add race into this but her words not mine)that those calculators are meant for white people and that we black people have bigger proportions. And yes, even I know that logic makes no sense but I have to live with this.

But yeah she says I look anorexic now and yelled that I need to stop. I luckily have a doctor's appointment tomorrow, and with an update on my weight, I’ll get a proper explanation of what I should do next in my journey. I know at the end of the day I’m an adult so I won’t listen and continue to better my health, but it now sucks knowing living with her is going to be harder. :/

It’s been about two weeks since the last time I’ve eaten something with a lot of processed sugar in it. It’s not to say that I haven’t eaten unnatural sugars since then; I eat protein bars and drink protein drinks daily, but in terms of your typical candy bar or ice cream, it’s been quite a while since I’ve had either. And it’s not that I haven’t been craving it, about a week ago I was really thinking about buying a big chocolate muffin, but ever since I started my weight loss journey slowly and surely I’ve implemented thoughts to combat those like, “You just feel hungry, just eat some saltine crackers or fruit instead.” “You’ll go over your calorie deficit if you do so.” Etc.

That way of thinking has saved me a handful of times from snaking on sugary snacks, however now since it’s been so long my brain feels like something is missing. I keep getting that “what if” feeling of eating those things just because it’s been so long. I don’t crave it or miss the feeling of how delicious it tasted, most of the time after eating those things I think, “Did I really need to eat that? It wasn’t as satisfying as I thought and it doesn’t taste as good as before.” I’m eating homemade meals every day that taste great and replace that feeling.

My brain keeps see-sawing on the fact that I want a sweet treat but I don’t want it at the same time. I just feel stuck. Has anyone felt this way before too?

Also adding that I’m currently taking weight loss medication to suppress my appetite however there are still some periods when I get cravings.