Weekly Weigh In

[Move.It.Move.It]

I am weighing myself every Monday morning and I am going to log my results each weigh for accountability and support. Please feel free to join in.

Start weigh                   125.5 kg 14/12/2015

Now                              124.2 kg 11/01/2015

Loss this week             200g

Loss to date                 1.3kg

"Slow and steady wins the race"

[Baltoscott]

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@Daves_Not_Here wrote:

...

I'm riding a 150 mile event in 3 weeks and it will be good to do that at around 200 pounds versus 240.  You would be proud -- I took your advice to exercise more during the week -- I was out this morning on a ride and my thighs no longer slap my gut!

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I'm impressed.  Never done 150 miles in a day.  For all the daily riding I do, I hardly ever even do a century.  Might be time to do something longish today, though; it is a nice cool day in Baltimore.  

As for thighs no longer slapping your gut, the other hugh bike-riding plus as the weight goes down is that there is less of a need for this stuff.

[Baltoscott]

Jan. 6, 2017:       202.3 lbs (starting weight)

                                              Ave. daily calorie consumption for week preceding weigh-in.

• Sun, 8.13:   160.8 lbs    2329
• Sun, 8.20:   160.1 lbs    2665
• Sun, 8.27:   159.3 lbs    2585
• Sun, 9.3:     ???             2604
• Sun, 9.10:   159.8 lbs    2792
• Sun, 9.17:   159.6 lbs    2499 
• Sun, 9.24:   159.4 lbs    2819
• Sun, 10.1:   159.1 lbs    2788

- 0.3 lbs since 9.24

-43.2 since start. 

Goal Range: 160-170 lbs

Two weeks of close to 2800/day and still losing a bit.  See myself starting to settle into a pattern of eating around 3000 to 3500 calories/day on Friday - Sunday, and 2200 - 2500 calories/day M-Thur.  In part that has been because of some special occasions on the weekends, but seems like it is becoming more common.  While it has not affected my weight, it makes it harder to use hunger cues for managing what I eat, so I'm going to try to even it out some next week while staying at the same average.

[Dominique]

@Baltoscott: looks like 160 lbs is now a well-anchored settling point for you! The power of homeostasis...

[almost_where]

CW - 285 +5     8 WEEK AVERAGE + 5.5 LBS (+44)  USW - 363 3/9/16

PW - 280 +4

PW - 276 +4

PW - 272 +0

PW - 272 +6

PW - 266 +4

PW - 262 +23

PW - 239 -2

[EmjayH]

USW (pre Fitbit) Nov 14 2016; 123kg
SW (Fitbit) March 2 2017; 97.7kg
PW August 07; 78.5kg
PW August 14; 77.9kg
PW August 21; 77.3kg
PW August 28; 76.9kg
PW Sept. 04; 77.7kg 😳🙈
PW Sept 11; 75.9kg
PW Sept 18; 75.1kg
PW Sept 25; 74.4kg

CW Oct 2;     74.3kg
loss this week; 100g
Mini goal; 70kg by Christmas

[Dominique]

My numbers for this week:

Starting 1-Jan-2017: weight 67.4 kg, BF 18.5%, fat mass: 12.5 kg
Previous 1-May-2017: weight 62.2 kg, BF 15.0%, fat mass: 9.3 kg
.

Previous 21-Aug-2017: weight 61.4 kg, BF 14.9%, fat mass: 9.1 kg

Previous 28-Aug-2017: weight 61.1 kg, BF 14.7%, fat mass: 9.0 kg

Previous 4-Sep-2017: weight 60.8 kg, BF 14.6%, fat mass: 8.9 kg

Previous 11-Sep-2017: weight 60.4 kg, BF 14.5%, fat mass: 8.7 kg

Previous 18-Sep-2017: weight 60.2 kg, BF 14.3%, fat mass: 8.6 kg

Previous 25-Sep-2017: weight 60.4 kg, BF 14.2%, fat mass: 8.6 kg

Current 2-Oct-2017: weight 60.3 kg, BF 14.1%, fat mass: 8.5 kg

All three metrics moving down by the smallest possible increment (0.1 kg, 0.1%). One more week at Cut 1 and I’ll then switch to Cut 2 for the next two weeks:

I enjoy being able to "hit my macros" without having to log my food into an app. All I have to do is eat what the template says I can eat for the day.

[Baltoscott]

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@Dominique wrote:

My numbers for this week:

Starting 1-Jan-2017: weight 67.4 kg, BF 18.5%, fat mass: 12.5 kg
Previous 1-May-2017: weight 62.2 kg, BF 15.0%, fat mass: 9.3 kg
.

Previous 21-Aug-2017: weight 61.4 kg, BF 14.9%, fat mass: 9.1 kg

Previous 28-Aug-2017: weight 61.1 kg, BF 14.7%, fat mass: 9.0 kg

Previous 4-Sep-2017: weight 60.8 kg, BF 14.6%, fat mass: 8.9 kg

Previous 11-Sep-2017: weight 60.4 kg, BF 14.5%, fat mass: 8.7 kg

Previous 18-Sep-2017: weight 60.2 kg, BF 14.3%, fat mass: 8.6 kg

Previous 25-Sep-2017: weight 60.4 kg, BF 14.2%, fat mass: 8.6 kg

Current 2-Oct-2017: weight 60.3 kg, BF 14.1%, fat mass: 8.5 kg

All three metrics moving down by the smallest possible increment (0.1 kg, 0.1%). One more week at Cut 1 and I’ll then switch to Cut 2 for the next two weeks:

I enjoy being able to "hit my macros" without having to log my food into an app. All I have to do is eat what the template says I can eat for the day.

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@Dominique - does the template give you a weekly shopping list or do you just look at the menu and create your own.  Or did they create a meal plan based on food you said you already eat?

[Baltoscott]

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@Dominique wrote:

@Baltoscott: looks like 160 lbs is now a well-anchored settling point for you! The power of homeostasis...

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It does seem pretty sticky at 160 — of course I am hyper-aware of my weight and food intake having done daily weigh-ins and logging food since January; that may create some self correcting behavior.  Had over 2000 calories Saturday evening celebrating my brother-in-law’s Birthday.  A sirloin and fancy veggies as the base was good,but then plenty of extra calories from sauces, a “salad”that was part crepe, and hot bread and butter, plus dessert at the restaurant and then homemade pie and wine at home.  Tasted great but I definitely over ate, felt bloated, and had to push myself to eat 2500 calories the next day. 

[Dominique]

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@Baltoscott wrote:

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@Dominique - does the template give you a weekly shopping list or do you just look at the menu and create your own.  Or did they create a meal planned based on food you said you already eat?

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@Baltoscott: no, the template only lays out meals for the day in terms of macros. There are two types of days: non-training days and training days. And for training days, there’s Light, Moderate and Hard (you get to eat more the harder you specify them). Also, within training days, meals are placed according to what time of the day your workout is going to take place. On non-training days, you get to eat more protein, more fats and less carbs. On training days, slightly less protein, less fats and more carbs.

So a typical "meal" (I’d rather call them "feedings"!) would look like this:

18 g of lean protein

2 small handful of veggies

1/2 serving of healthy fats

35 g of healthy carbs

You can choose your source of lean protein, veggies, healthy fats and healthy carbs from lists of "approved" items. Here is an example (short list from the Excel template, there are longer lists elsewhere):

As long as you pick items from the list of "approved" foods, you don’t have to worry about macro crossovers. For instance, I’ve typically used peanut butter as my main source of healthy fats: there’s also a good amount of protein and carbs in it, but I don’t need to count them, their impact has been factored in. As someone who hates the idea of logging everything, I love having to count only one macro in each main group!

The progression comes with the tabs (base, cut 1, cut 2 etc.). When you move to the next tab, you get less and less fats and carbs (protein stays high all the time).

The massing template may suit you well: it works in reverse, you start at base, and as you switch to mass 1, mass 2 etc., more fat and carbs are progressively added. The idea (with both the cutting and the massing template) is you spend at least two weeks in each tab, and you only move to the next tab if/when your weight is no longer moving in the direction it’s supposed to. I think it’s a good way to avoid going overboard (either way).

All in all, I’ve enjoyed it so far (fourth week on). I’ve never eaten that much veggies and that many times a day in my life!

[tamado]

Start 265 lbs 09/27/2015
This Week 157.2 10/02/2017
Last week 159.2 09/25/2017

Maintenance mode
Loss Range 105 lbs +/- 5 lbs

I have kind of backed away from the vegetarian idea for now.  At least all at once.  I just realized that I have eliminated so much carb intake that I am eating a lot of meat to make sure I get enough calories and that is not maybe the way to go.  So, I am shrinking my protein portion and eating more healthy carbs - beans, brown and wild rice, quinoa, etc.
We had our church thanksgiving yesterday (Canadian celebration is next week) and I had a pretty good meal.  Nice turkey, a tiny bit of potato and dressing with a bit of gravy.  Then I had a second plate rounded full of salad and one bite off of my wife's pie for dessert.  I may be a little over the top conservative with the dessert but it's not when it pays off Monday morning.

[Baltoscott]

@Dominique -- the meal frequency would probably be the biggest change for me.  I'm at 4 meals/day right now, and one of them is on the small side, so the rest are pretty large.  Based on the grams of protein in your feeding sample, I am guessing 5-7 feedings/day?  More feedings on workout days, right?  

[Dominique]

@Baltoscott: yes, you guessed correctly, 5 "feedings" on non-training days, 6 on training days. However, the last meal of the day (Bedtime) is mostly a protein shake (slow-absorbing casein) and the workout meal is also a protein shake (whey + high-GI/fast absorbing simple carbs), so in practice, you’d be left with a similar structure as the one you currently have.

I believe the main idea is to spread the (high) protein intake as evenly as possible during the day, for other macros, timing probably matters much less.

[AuroraKat]

Start:            253 lbs

Last Week:  124.8 lbs

This Week:  124.4 lbs

Change:       - 0.4 lbs

Total Loss:  - 128.6 lbs

Body Fat:    17%

Goal :           transition to maintenance before starting a bulk cycle

Posting for last week. Looks like a very small loss. I am going to be on vacation for the next 2 weeks, so no weigh-ins until I come home. I plan to eat at least at maintenance. And, at this point I don't really mind a pound or two gain considering I keep losing during this transition.

[SunsetRunner]

@AuroraKat. You've done an awesome job. Enjoy your vacation!! 

[SunsetRunner]

Hi everyone! 

Here's an update.

USW:  224.5 (07/06/16)

CSW:  147.5 (Thursday, 07/06/17) -77.0

PW:  144.6 (09/15/17) BMI 21.4; BF% 26.1; TW 144.9

PW:  143.2 (09/22/17) BMI 21.2; BF% 25.6; TW 144.0

CW:  144.8 (09/29/17) BMI 21.5; BF% 26.3; TW 144.5

Goal:  Maintain between 145.0 - 150.0

Last week was not the best -- just an all around crummy week.  Lots of sitting and "life happens" moments that threw my whole workout schedule out of whack.  Only got in a couple of walks and no strength training.   So....looking to regroup this week and get back on track!

Have a great week everyone! 

[Daves_Not_Here]

On a complete high right now (waiting for the frying pan of life to knock me back down).  I'm in full keto-psychosis mode.  I followed my 60 mile empty-stomach ride this past Sunday with short early morning rides each of the past 5 days and I'm feeling pretty frisky.  Yesterday, I went through my closet, found I could wear everything, and culled out my fat pants.  What a difference 3 months makes!

And here I am being all full of myself in public.  Probably setting myself up for a Big Ol' Plateau.  

[Daves_Not_Here]

@Baltoscott -- I missed your earlier reply on the 150 mile ride -- actually, those miles are over 2 days.  I don't think I could do it in 1.  As to the linked product, yes.  The butt is always the weakest link!  I always have a stash of Motrin for that purpose.

[SunsetRunner]

@Daves_Not_Here WOW! 60 miles is very impressive! You've done a great job over the past 3 months so don't be afraid to brag about it. You've earned it! 😉  I agree that opening the closest and realizing that everything fits (and that some things are too big) is an awesome feeling. It can be hard on the wallet so beware! 😀 

[Baltoscott]

Jan. 6, 2017:       202.3 lbs (starting weight)

                                              Ave. daily calorie consumption for week preceding weigh-in.

• Sun, 8.13:   160.8 lbs    2329
• Sun, 8.20:   160.1 lbs    2665
• Sun, 8.27:   159.3 lbs    2585
• Sun, 9.3:     ???             2604
• Sun, 9.10:   159.8 lbs    2792
• Sun, 9.17:   159.6 lbs    2499 
• Sun, 9.24:   159.4 lbs    2819
• Sun, 10.1:   159.1 lbs    2788
• Sun, 10.8:   159.4 lbs    2825

+ 0.3 lbs since 10.1

-42.9 since start. 

Goal Range: 160-170 lbs

So a few more calories consumed and a slight increase in weight over last week.  According to fitbit I'm still in a caloric deficit (about 700 calories/day, which is actually an increase over the 500 calorie daily deficit fitbit calculated the week before).  It has always been the case that fitbit over-reports my deficits ... it could be that my food records are not quite accurate, or I'm getting too much exercise credit, or my metabolism is just a bit slower than average for my demographic.  I'm not at all worried about it.  It is just something I take into account when I review my numbers and think about how much I can eat.

[Dominique]

My numbers for this week:

Starting 1-Jan-2017: weight 67.4 kg, BF 18.5%, fat mass: 12.5 kg
Previous 1-May-2017: weight 62.2 kg, BF 15.0%, fat mass: 9.3 kg
.

Previous 28-Aug-2017: weight 61.1 kg, BF 14.7%, fat mass: 9.0 kg

Previous 4-Sep-2017: weight 60.8 kg, BF 14.6%, fat mass: 8.9 kg

Previous 11-Sep-2017: weight 60.4 kg, BF 14.5%, fat mass: 8.7 kg

Previous 18-Sep-2017: weight 60.2 kg, BF 14.3%, fat mass: 8.6 kg

Previous 25-Sep-2017: weight 60.4 kg, BF 14.2%, fat mass: 8.6 kg

Previous 2-Oct-2017: weight 60.3 kg, BF 14.1%, fat mass: 8.5 kg

Current 9-Oct-2017: weight 60.0 kg, BF 14.0%, fat mass: 8.4 kg

Still small improvements on all fronts. I just completed the first four weeks on the diet autotemplate, two weeks at Base, two weeks at Cut 1. I could have moved to the next tab in the template (Cut 2): 

However, I decided to stay on Cut 1, since I’m still seeing progress based on weekly averages (metrics used by the template makers):

So one more week of the same eating and I’ll re-evaluate based on progress (or lack thereof).