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USW, Jan. 6, 2017: 202.3 lbs
Up 0.4 lbs this week to 162.5 lbs. A near five-pound increase over last weekend really influenced my TrendWeight average, but despite the week over week increase, the weigh-ins have been trending down since a high last Monday.
Ave. Fitbit-calculated daily calorie deficit last week
- Sun, 6/10: 167.3 lbs (end maint/begin cut)
- Sun, 6/17: 167.5 lbs -519
- Sun, 6/24: 166.5 lbs -1033
- Sun, 7/1: 165.5 lbs -453
- Sun, 7/8: 165.2 lbs -538
- Sun, 7/15: 164.3 lbs -631
- Sun, 7/22: 163.7 lbs -565
- Sun, 7/29: 163.2 lbs -592
- Sun, 8/6: 162.6 lbs -939
- Sun, 8/12: 162.3 lbs -889
- Sun, 8/19: 162.1 lbs -575
- Sun, 8/26: 162.5 lbs -622
+0.4 lbs since last week, -4.9 lbs since June 10.
Goal Range: 155-165 lbs
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@Dominique wrote:@lavabelle: the linearity of your TrendWeight curve is truly impressive!
I had to look up the word linearity...I thought you made up a new word 😉 it's actually a word...thanks for teaching me something new today 😍
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Week 12/12 of cutting phase during which I was trying to lose between 0.25 and 0.50 kg per week in average:
Week 0, ending 4-Jun-18: 64.4 kg, 14.2k steps, 2819 cal.
Week 1, ending 11-Jun-18: 64.7 kg, 20.2k steps, 3162 cal. -> +0.29 kg
Week 2, ending 18-Jun-18: 63.6 kg, 21.8k steps, 3098 cal. -> -1.17 kg
Week 3, ending 25-Jun-18: 63.1 kg, 17.2k steps, 2952 cal. -> -0.47 kg
Week 4, ending 2-Jul-18: 62.6 kg, 23.4k steps, 3128 cal. -> -0.44 kg
Week 5, ending 9-Jul-18: 62.5 kg, 20.4k steps, 3032 cal. -> -0.16 kg
Week 6, ending 16-Jul-18: 62.0 kg, 25.6k steps, 3177 cal. -> -0.47 kg
Week 7, ending 23-Jul-18: 61.0 kg, 17.8k steps, 2852 cal. -> -1.04 kg
Week 8, ending 30-Jul-18: 60.1 kg, 24.0k steps, 3079 cal. -> -0.86 kg
Week 9, ending 6-Aug-18: 59.4 kg, 21.3k steps, 3084 cal. -> -0.76 kg
Week 10, ending 13-Aug-18: 59.2 kg, 23.5k steps, 3251 cal. -> -0.20 kg
Week 11, ending 20-Aug-18: 59.7 kg, 16.9.5k steps, 3120 cal. -> +0.51 kg
Week 12, ending 27-Aug-18: 58.8 kg, 15.2k steps, 3008 cal. -> -0.82 kg
I was able to further recover from the 2.3 kg gain I experienced during the visit of my sister, but not quite enough to bring the weekly average to 58.4 kg, which would have ended this weightloss phase with a neatly round 6.0 kg total loss. I’ll take the total loss of 5.6 kg (12.3 lbs) nevertheless. That’s 8.7% of the starting weight.
5.6 kg / 12.3 lbs translates into a calculated daily deficit of 513 calories. Calories burned during the 12 weeks were 3079 per day in average, compared to 2842 during the first six months of the year. Therefore, increased activity contributed to 46% of the deficit. Being active does make dieting more bearable: think a guy my size and my age can diet on 2500+ calories!
I’m now at the lowest weight of the 5+ years time I’ve had my Fitbit Aria, which is likely also the lowest weight of my entire adult life (I seem to remember my weight oscillated between 60 and 65 during my 20’s):
I intend to maintain between 58 and 60 kg for the next 8 weeks. I will be in New Orleans during the last week of October, so it will be the right time to end being lean and start bulking again 
.
I posted a pic of the new skinnier me in this other topic.
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@Dominique wrote:I intend to maintain between 58 and 60 kg for the next 8 weeks. I will be in New Orleans during the last week of October, so it will be the right time to end being lean and start bulking again
Having just ended a 12-week cutting phase, I’ve now made my planning for the next 24 to 28 weeks:
As stated earlier, I will be maintaining my weight between 58 and 60 kg for the next 8 weeks. If possible, I’ll try to stay closer to the bottom of the range, as I expect to get a jump start during my trip to Louisiana in late October.
Thereafter, I intend to gain at a rate comprised between +0.20 and +0.30 kg per week. Gaining slowly enough has always been a challenge for me. Hopefully having a band rather than a single curve as goal will make it a bit easier, same with the graphical format, which I found helped me a lot when losing.
I would like not to exceed 64 kg at the end of the bulking phase, hence the duration of 16-20 weeks. This will also be affected by my weight at the end of the maintenance phase (for now, I’ve assumed a starting point of 59 kg).
First reporting of maintenance phase next Monday!
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Week 1/8 of maintenance phase (following 12-week fat loss phase), where the goal is to keep the weight between 58 and 60 kg:
Week 0, ending 27-Aug-18: 58.8 kg, 15.2k steps, 3008 cal. -> -0.82 kg
Week 1, ending 3-Sep-18: 58.2 kg, 15.9k steps, 2935 cal. -> -0.64 kg
I intend to stay closer to the bottom of the range. Technically, I was still in weightloss mode, as I wanted to hit the 6 kg mark (-0.5 kg/week) I had missed last week. So my total weight loss was 6.2 kg in 13 weeks 😉
I’ll be tracking my progress using the following graph (that spans from June 2018 to March 2019), so as to keep the big picture in sight:
I don’t expect to make radical changes to my eating. I’ll probably slightly decrease my activity level to 2700-2800 calories, which is closer to my normal level. I’ve also started to eat more starchy carbs like pasta and rice.
Training-wise, I’ve just started a new mesocycle focusing on strength (heavier weights, reps around 6-8) for a change. I’ll revert to hypertrophy (lower weights, higher reps) when the maintenance is over and I start regaining.
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Week 2/8 of maintenance phase (following 12-week fat loss phase), where the goal is to keep the weight between 58 and 60 kg:
Week 0, ending 27-Aug-18: 58.8 kg, 15.2k steps, 3008 cal. -> -0.82 kg
Week 1, ending 3-Sep-18: 58.2 kg, 15.9k steps, 2935 cal. -> -0.64 kg
Week 2, ending 10-Sep-18: 58.0 kg, 16.1k steps, 2844 cal. -> -0.19 kg
I’m trying to stabilize my weight mostly by reducing my activity level (I don’t think I’ll average 3000+ calories – as I did when losing – for some time), not by eating more, as I’m quite comfortable with the amount of food I currently get to eat.
I’m now at the bottom of the fluctuation range I set for maintenance and will try to stay there for the next six weeks:
On the training side, I’m enjoying lifting heavier than usual. I’ll resume hypertrophy training in November.
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This morning I weighed 189.9 pounds, 19.5% body fat, which is basically my all time high weight, and aligns with body fat too. In other words, it's not like I've put on weight but lost fat.
I started tracking my weight when I got my first Fitbit in October, 2014. From looking at the numbers I can see I have been right around this weight (190 pounds) on a few occasions. I've gotten down to the 175 pound range on a few occasions but always have bounced back up. My all time low since then is 173.2 pounds / 15.5% body fat. So my goal is going to be a little lower than that at 170.
Since I'm basically at my all-time high I'm starting fresh as of now. I even reset my trendweight goal data as of today. Goal is going to be consistency not necessarily rapid loss.
Starting Weight - 189.9 (9/10/18)
Goal Weight - 170
Feels a little refreshing in a way. haha. Here we go!
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