I have lost 61 pounds in 10 weeks on a VLCD of around 600 to 700 kcals a day. I am currently 230 pounds, 5'11 and in my twenties. I have been thinking of going to the gym as well with the diet but I do not know what exercises or things I should focus on. At most on this diet I have just been walking daily, nothing else. My goal would be to build up some muscle, at least more than what I have.I'd greatly appreciate any and all advice.
>>77585942Why even post thisI can tell your fat because you want to be spoon fed answersYou live with the most accessible information in the world ever in human history and you can’t figure out finding a lifting program
>>77585942Most important thing is number of power racks and number of benches for bench press, with barbells for all of them, those will be the most likely things you have to wait for. Visit the gym at a day and time you would be working out to judge how busy it is compared to how much equipment it has.
>>77585970I just wanted to see if people had any advice from personal experience. I am not too sure about what I should be doing. I will be looking up things myself as well, though again thought it would be good to see what others would have to say. Thanks for responding.
>>77585977Sure, the gym I'll be going to is a commercial gym but they do seem to have a lot of equipment, and in the evening times it does seem quite empty. Thanks.
>>77585942Cardio. Row machine 15 minutes, stair master 15 minutes, treadmill 15 minutes, elliptical 15 minutes and stationary bike for 15 minutes. You will burn around 1000 calories in that time without even pushing yourself too hard and end up negative calories for the day. Don't even bother lifting in that heavy of a deficit you will end up injuring yourself
>>77585970This. I don’t like OP.
>>77586247So just focus on cardio machines at the moment while I am still on my deficit. I will take note of the machines you said and of the times. Thank you very much for the detailed response.
>>77585942dont ever go tot he gym it's a waste of time if you dont know what ur doing
>>77586829I want to get into better shape so I will be going and doing cardio mainly. Ill probably ask for a session with a trainer too when I am there. Thank you for the concern though, I know you need to know the machines properly to fully get use out of them.
>>77586899dont do any of that bro that's not the truth
>>77586924Sorry what do you mean? What is the truth in your opinion?
>>77586929everything u just listed is marketing it depends if u want true health and fitness or just something to have to chat about with yoru friends or coworkers so u can fit in and say you go to the gymits two different paths
no gym goer in 2026 could be dropped into the 19th century and survive a single day
>>77585942Under VLCDs you want to do low volume high in tensity strengh training. 2 times a week full body is plenty, 2-3 sets max per muscle group. Listen to what Lyle McDonald recomments for people under his RFL diet. Do you do high volume cardio or weights, you will wreck urself.
>>77587078Do not do high volume*
>>77587021I want true health, as I just wish to be healthier. I care not of what others would think.
>>77587078Thank you very much for this advice, I will also look into him, seems like he has a multitude of youtube videos to go over.
>>77587116dont do this manu cant come on fit and expect actual effective true advice these people are all idiots
>>77587162I am just trying to find what others opinions may be and what they think would be best to try. Ill be taking it all into consideration and looking up what people say. Ill also ask for a session with a trainer at the gym and see what he thinks would be good to do. I think it's good to ask others in good faith. Thank you for the concern.
