I’ve lost considerable weight over the past year or so. I’ve had to buy new clothes but I’m much healthier per my blood tests.

However, with the fat and muscle loss, I’ve noticed that sitting on hard surfaces is actually uncomfortable now. Where I used to have padding now allows for hard seating surfaces to press against bone.

Now I know why people buy those butt pads. Baby got back.

It's a thing. I lost about 75lbs a little over 10 years ago, and have kept it off. I sleep on my side and my knees and ankles hurt after a while from bone on bone contact if I'm not careful how I position them. My duty belt also digs into my hipbone a lot more than it did back when I was fat.

For me it was my shoes. I've had wide feet for as long as I can remember. Now, after significant weight loss, all my shoes are too wide.

Do some strength training to protect that muscle. You don't have to go crazy. Be safe and be deliberate.

I put on my 25lb weighted vest and think I used to have to carry that burden (closer to 35 lbs) everyday. I gotta work on the glutes for the Insta.

Squats and leg presses, build up some ass muscle

Trying to exercise to at least maintain some muscle if not build some. But my appetite is decreased as well; for the balanced amount I eat, I’m not eating enough protein to maintain even. I’m supplementing with whey powder but don’t think it’s helping.

quote:

Originally posted by 92fstech:
I sleep on my side and my knees and ankles hurt after a while from bone on bone contact if I'm not careful how I position them.

Yes, this is also a new problem for me as well.

quote:

Originally posted by BigSwede:
Squats and leg presses, build up some ass muscle

Thank you. And unlike the millions of thots on YouTube wanting to be “fitness influencers” you don’t need fucking hip thrusts. Squat (smith assisted is preferable), leg press, leg extensions, leg curls, calf raises. And Abduction, and Adduction exercises help as well.

quote:

Originally posted by konata88:
Trying to exercise to at least maintain some muscle if not build some. But my appetite is decreased as well; for the balanced amount I eat, I’m not eating enough protein to maintain even. I’m supplementing with whey powder but don’t think it’s helping.

If lifting, you need 1gr of protein per body lb per day. Small, protein high meals are pretty simple. My pre-workout meal is steamed rice with a piece of salmon, cod, or tilapia, seasoned, and that’s it. A piece of fish, or 130gr of rotisserie chicken with a sweet potato is an often used meal as well.

I would also get your t levels checked, t and free t. You might be a candidate to go on HRT/TRT. It greatly helped me. Not so much with muscle gains, but in recovery. My leg day is hitting ‘em deep, 15 rep sets on everything. After warmup 21 sets. Before TRT, it would take my legs 2 weeks to recover. Now 7 days.

Muscle is going to be a key factor to add strength in problem areas as you age. Leg muscle to hopefully stabilize the bones and joints to avoid knee replacement. Same thing for shoulders.

I've been lifting and recently started stationary bike. I'm kind of in rehab mode after some health issues for the first half of this year.

I made some quick gains but then hit a wall and actually regressed - I think because I wasn't getting enough protein and because I wasn't allowing for sufficient recovery. I've since moved to 2 workout sessions per week covering both upper and lower body ("the ten critical muscles"); was trying to do 3-4 sessions and I think that was too aggressive.

Forcing myself to eat enough protein to at least maintain while keeping a balanced diet (nutrition, fiber, vits/mins). Who knew that eating balanced could be so hard.

Annual bloodwork tends to send me down the you know what hole of health and fitness and new Amazon purchases. A good supply of creatine, whey isolate, a good multivitamin, cod liver for my omega 3, paleovalley meat sticks for a quick protein snack, etc.. I always have cooked ground chuck patties in the fridge, lots of eggs, whole milk, blueberries and avocado for morning smoothies. I used to fast until noon but the protein/fat/creatine smoothies have really helped my energy levels. I'm moving from stevia to allulose as a sweetener. Even adding a little glycine to the stack. I even bought a sauna blanket (not those $700 ones, just a decent $80 that works and gives me a good sweat).

There's probably no better time in history to learn to improve health and fitness and whereas my car may be 25 years old, it pales in importance to being healthy, strong, and avoiding illness).

All this seems to take forever (gaining lean mass) but slow and steady wins the race.

Prefontaine, yep, shoulders are a very high priority for me. Thankfully I cured an impingement by strengthening the supporting muscles.