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"

[WavyDavey]

"Starting" weight 199lbs.

Jan. 2017-Sept 2017---> 215lbs ( +16 pounds)

Since 10/2017---> 218lbs (+3 pounds)

Had to go up in shirt size. Waist size remained same.

My strength coach says the goal for my height is about 225-230lbs.  It will take a while, as it's plenty difficult to eat enough calories as it is now.

Welcome to the backwards world of strength training, where gaining weight = good.

[Dominique]

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@Jotex wrote:

Since I am on keto-diet, he did prescribe Orlistat to help reduce intake of fat (30%).  Said this might help reduce fat levels a bit quicker.

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@Jotex: it feels kind of counter-intuitive to me that you are eating a diet high on fat on purpose, but then are taking medication that prevents digestion of part of that fat intake. Wouldn’t it make more sense to eat slightly less fat to begin with, but skip the meds? I believe the lower satiety effect (caused by the lower fat intake) would be worth not having chemicals potentially mess up with your body (that’s my natural aversion of drugs!). There are other ways to achieve satiety (e.g. higher protein, higher fiber). 

[Jotex]

Hi @Dominique - thanks for your feedback. I know, it sounds counter-intuitive, right? I even asked him. But the thing is, best I can make out, that the goal of keto is to greatly restrict the carb intake so your body can then start burning the stored fat reserves for energy. I am willing to try this for a limited time to see if it has any positive effect on reduction of BF% and weight loss. But my greater ‘thrust’ is in continuing the workouts, cardio and with weights, and my Steps, of course. 😊  I find I have become more addicted to that, and believe the diet is a lower percentage of the answer to  my weight loss solution.

[Dominique]

@Jotex: when calories and protein are equated, a LCHF diet and a HCLF diet have the same effect on weight loss (see this post by Stephan Guyenet and the full meta-analysis he refers to). In other words, your keto diet works because of reduced calories, not reduced carbs. That reducing carbs makes diet adherence easier for you definitely plays a role, though. After all, the best diet for any of us is the one we can stick to. Kudos for your addiction to steps and exercising! Nutrition and exercise certainly complement each other.   

[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
• Sun, 10.15: 159.3 lbs    2532
• Sun, 10.22: 159.3 lbs    2987
• Sun, 10.29: 159.1 lbs    2905
• Sun, 11.5:   159.7 lbs    2941

+ .6 lbs since 10.22  

-42.5 since start. 

Goal Range: 160-170 lbs

Finally starting to see the weight move up a bit.  Actually +.5 to 1 lb /week over the next 12 weeks or so would be just about right.  

[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

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

PW:  145.2 (10/06/17) BMI 21.5; BF% 26.4; TW 144.7

PW:  141.8 (10/13/17) BMI 21.0; BF% 25.9; TW 143.5

PW:  144.0 (10/20/17) BMI 21.3; BF% 25.6; TW 143.5

PW:  142.4 (10/27/17) BMI 21.1; BF% 25.7; TW 143.4

CW:  142.0 (11/03/17) BMI 21.0; BF% 25.4; TW 142.5

Goal:  Maintain between 145.0 - 150.0

Things seem to be staying pretty steady so I'm not going to complain 🙂  I've been able to keep up with my exercise routines and still getting out for some outside walks despite the colder/wet weather. I've signed up for a couple of free virtual races just to have something to focus on to help keep the motivation up.  So far so good!

Have a good week everyone!

[Daves_Not_Here]

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@WavyDavey wrote:

Had to go up in shirt size. Waist size remained same.

---

@WavyDavey -- my shirt size went down.  Butt size remained the same

[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
PW Oct 02; 74.3kg
PW Oct 09; 73.3kg
PW Oct 16; 72.5kg
PW Oct 23; 72.6kg
PW Oct 30; 73.4kg

CW Nov 06; 72.1kg

loss this week; 1.3kg

Mini goal; 70kg by Christmas

[Jotex]

Hit a bump in the road last week, so didn't lose as much as I had been doing. Weekly loss -.9 instead of -1.1 lb. Can't complain about it, though.

[tamado]

Start 265 lbs 09/27/2015
This Week 158.4 11/06/2017
Last week 156 10/30/2017

Maintenance mode
Loss Range 105 lbs +/- 5 lbs

So, this week's big change is that I have decided to quit drinking.  I drink too much.  I am not a knock down drunk but it's a bigger priority in my life than it should be.  I feel like it's standing in between who I am and who I want to be so that means it does not have a place in my life at this time.  Like pop, I do not know if this is permanent (although I think pop is) but it will be for an indefinite period of time.  I was in the habit of a nightly drink that usually turned into a second and the glass kept getting fuller.  A bottle was not lasting as long as it should so I woke up Saturday morning and decided to be done.  Day 3, no booze.  Feeling clear and good right now.  

[AuroraKat]

Start:            253 lbs

Last Week:  123.2 lbs

This Week:  122.4 lbs

Change:       - 0.8 lbs

Total Loss:  - 130.6 lbs

Body Fat:    17% (as of 09/2017)

Goal :           transition to maintenance before starting a bulk cycle

Had a busy week, so didn't get a chance to post last week's weigh in. Above is my lowest weight of last week. Still trying to figure out maintenance. Didn't think I'd keep losing for so long after deciding to stop. Can't really complain - I get to eat way more than I predicted. The weight will work itself out while I keep increasing calories. I certainly have a lot of wiggle room for all the holiday parties, which is a nice bonus!

I also had a non-scale victory - I can now officially do a push-up! So far, I am able to do 5 in a row. This is huge for me, since I was never able to do them. Next challenge - pull-ups!

[almost_where]

CW - 295 -5    10 WEEK AVERAGE + 2.3 LBS (+23)  USW - 363 3/9/16

PW - 300 -1

PW - 301 +14

PW - 287 -4

PW - 291 +3

PW - 288 +3

PW - 285 +5

PW - 280 +4

PW - 276 +4

PW - 272 +0

[Baltoscott]

Way cool on the push-ups @AuroraKat.  If you are at a gym, those assisted pull-up machines are awesome for transitioning to full body pull-ups, and for doing higher reps even after you've become strong enough to do a few reps without assistance.  

[Jotex]

PStepped off the plane on vacation later bruised my heel!

[Baltoscott]

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

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

• 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
• Sun, 10.15: 159.3 lbs    2532
• Sun, 10.22: 159.3 lbs    2987
• Sun, 10.29: 159.1 lbs    2905
• Sun, 11.5:   159.7 lbs    2941
• Sun, 11.12: 160.1 lbs    3035

+ .4 lbs since 11.5  

Goal Range: 160-170 lbs

Two weeks in a row of 1/2 lb weight gain.  That's what I've been shooting for.  Hopefully it will be more LBM than fat for the increase over time, but so far (according to my scale), it has been the other way around (0.4 lbs LBM and0.6 lbs fat).  One pound is not much to go by, though. 

No matter how the bulk/cut cycle goes over the next year or so, it's a good experiment.  I am focused on my new goals and I have remained in the so-called normal BMI range for 6 months now after reaching it in early May for the first time (other than one month in 2014) in about 11 years.  Even as I was losing the weight earlier this year I was worried that I would be unable to maintain the loss.  Every day I feel more and more confident that I can.

[Dominique]

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@Baltoscott wrote:

No matter how the bulk/cut cycle goes over the next year or so, it's a good experiment.

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@Baltoscott: I agree it’s easier to pursue a middle-term goal of either increasing or decreasing your weight (once in a desirable range) than to let it randomly fluctuate, or to keep it perfectly constant. Kudos for having been able to stay in normal BMI range for 6 months! You may well stay there for the rest of your life, unless you manage to gain so much muscle it will make you overweight per BMI .

[Dominique]

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 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
Previous 9-Oct-2017: weight 60.0 kg, BF 14.0%, fat mass: 8.4 kg
Previous 16-Oct-2017: weight 59.8 kg, BF 13.8%, fat mass: 8.3 kg
Previous 23-Oct-2017: weight 59.5 kg, BF 13.6%, fat mass: 8.1 kg

Current 1-Nov-2017: weight 60.4 kg, BF 13.7%, fat mass: 8.3 kg

Previous 6-Nov-2017: weight 60.5 kg, BF 13.8%, fat mass: 8.4 kg

Current 13-Nov-2017: weight 60.5 kg, BF 14.1%, fat mass: 8.5 kg

I came back from the US almost two weeks ago and the trip still seems to affect my numbers, although I have reverted to my regular schedule, both diet- and exercise-wise. I had a nice momentum for two months straight with BF%, which now seems to be broken:

A bit frustrating, but not the end of the world, and you have to trust the process.

[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
PW Oct 02; 74.3kg
PW Oct 09; 73.3kg
PW Oct 16; 72.5kg
PW Oct 23; 72.6kg
PW Oct 30; 73.4kg
PW Nov 06; 72.1kg

CW Nov 13; 72kg

loss this week; 0.1kg

Mini goal; 70kg by Christmas

[tamado]

@Dominique, what are you using to measure bf%?  I am still seeking a way to get accurate numbers.  If I use a caliper and/or tape measure methods I get numbers well below 10%, a number of month's ago I was tested at a gym with the electronic hand held machine that read me at 10%.  I am curious what you are using and how accurate you think it is.

[Baltoscott]

@Dominique --  Well, you did just go through a "mini-bulking" phase.  Looking at near identical TrendWeights over the past couple of months, your body fat is still going in the right direction (lower than it was in September).

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

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

Current 1-Nov-2017: weight 60.4 kg, BF 13.7%, fat mass: 8.3 kg

Previous 6-Nov-2017: weight 60.5 kg, BF 13.8%, fat mass: 8.4 kg

Current 13-Nov-2017: weight 60.5 kg, BF 14.1%, fat mass: 8.5 kg"